Barley Lentil Harissa Vegetable Stew
Barley Lentil Harissa Vegetable Stew
  • prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Ingredients

    • 1 teaspoon olive oil
    • 1 medium onion, peeled and chopped (about 1 cup)
    • 3 stalks celery, chopped (about 1 cup)
    • 2 - 4 cloves garlic, peeled and chopped
    • 2 carrots, peeled and sliced
    • 1 cup canned tomatoes
    • 1 cup frozen corn
    • 1 cup green or yellow wax beans
    • 1 quart (4 cups) chicken or vegetable broth
    • 1 bay leaf
    • 1/3 cup quick-cooking barley
    • 1/3 cup lentils
    • 1 - 3 teaspoons harissa (to taste)
    • Salt & freshly ground pepper, to taste
    • Snipped fresh cilantro or parsley, for garnish

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 1197 % Daily Value *
    • Total Fat: 26 g 40.6%
    • Saturated Fat: 7 g 33.58%
    • Trans Fat: 0 g %
    • Cholesterol: 249 mg 83.06%
    • Sodium: 973 mg 40.54%
    • Calcium: 286 mg 28.56%
    • Potassium: 2834 mg 80.97%
    • Magnesium: 0 mg 0%
    • Iron: 11 mg 61.22%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 133 g %
    • Dietary Fiber: 34 g 134.54%
    • Sugar: 18 g
    • Protein: 107 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 5 g
    • Vitamin A 273.27%
    • Vitamin C 58.83%
    • Vitamin D 3.5%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch7
    • Exchange - Vegetables4
    • Exchange - Lean Meat12
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total4 oz-eq
    • MyPlate - Vegetable Total5 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total12 oz-eq

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