Meatless Barley Vegetable Stew

meatless barley vegetable stew


prep time: 20 minutes
cook time: 60 minutes
ready in: 1 hour 20 minutes
makes: 6 servings, 2 cups each

ingredients

  • 1 ½ cups chopped onion
  • 2 cloves garlic, minced
  • 8 oz. fresh mushrooms, cleaned and sliced
  • 2 cups fresh broccoli florets
  • 2 medium yellow squash, washed and sliced
  • 1 Tablespoon olive oil
  • 3/4 cup barley (uncooked)
  • 16 oz. bag frozen sliced carrots
  • 2 cans (14.5 oz. each) diced tomatoes (regular or Italian flavor)
  • 1 cup water
  • 2 teaspoon Italian seasoning
  • 1/2 teaspoon ground black pepper
  • 1 1/2 cups shredded reduced fat Monterey Jack cheese

steps

  1. Preheat oven to 350°F. In a large skillet or Dutch oven, sauté onion, garlic, mushrooms, broccoli, and yellow squash in oil over moderate heat for 5 – 7 minutes or until onion is softened.
  2. Add barley and sauté the mixture, stirring to coat the barley with the oil, for 3 minutes. Add the carrots.
  3. Stir in tomatoes (including liquid), water and seasonings. Bring the liquid to the boiling point, and transfer the mixture to a 2-quart casserole or 13x9" baking dish.
  4. Add 1 cup cheese, stir until mixture is well-combined and bake the stew, covered, for 45 minutes.
  5. Sprinkle with remaining cheese and bake, uncovered, for 15 minutes.

Per Serving: 320 calories, 9g fat, 5g saturated fat, 20mg cholesterol, 940mg sodium, 44g carbohydrate, 10g fiber, 19g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.