Winter Squash & Barley Stew

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 152.4
  • Total Fat: 2.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 129.3 mg
  • Total Carbs: 30.4 g
  • Dietary Fiber: 5.9 g
  • Protein: 4.5 g

View full nutritional breakdown of Winter Squash & Barley Stew calories by ingredient


Introduction

A simple, easy, savory throw everything in the pot, delicious winter stew. A simple, easy, savory throw everything in the pot, delicious winter stew.
Number of Servings: 10

Ingredients

    Barley, pearled, raw, 1 cup
    Garlic, 2 cloves
    Garbanzo Beans, 1 cup
    Coconut Oil, 1 tbsp
    *Baby Carrot, 1.5 cup
    *Acorn Squash - whole, 1 serving
    *Celery (1 Stalk), 2.5 serving
    Red Ripe Tomatoes, 3 medium whole
    *Vegetable broth, Trader Joe's, Organic, Low Sodium, 3 cup
    *Cumin powder, 1 tsp
    Bay Leaf, 1 tsp, crumbled

Tips

- Cooking time is 45-55 minutes
- Barley will expand as it absorbs the liquid. It will look less like stew the next day, but will taste just as good!
- Can add lemon for more tang or greek yogurt for a more creamy consistency.


Directions

- Wash barley until water runs clear.
- Saute barley in coconut oil for a few minutes to brown
- Add celery
- Add garlic, smashed/pressed
- Peel and cube acorn squash. Saute for about 5 minutes, stirring frequently
- Add 2 cups of broth, stir.
- Cube tomatoes and add to mixture.
- Add cumin and bay leaf
- Add final cup of broth and bring to a boil. Stir.
- Add salt to taste
- Reduce heat to simmer, cover and cook for 40-45 minutes. Check consistency of barley.
- Add garbanzos and simmer for 10 minutes and you're done.



Serving Size: 10 1-cup servings