Vegetable and barley stew

(from CLattuada’s recipe box)

Nutritional information (1 cup): 224 calories; 4g fat; 1 g sat fat; 44g carbs, 5g protein; 8g fiber; 132 mg calcium; 3 mg iron; 485 mg sodium

Source: Shape magazine

Prep time: 20 minutes
Cook time: 30 minutes
Serves 4 people

Categories: haven't tried, soup

Ingredients

  • 1 tbs olive oil
  • 1 medium onion, thinly sliced
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1 bay leaf
  • 1/2 tsp dried thyme
  • 1/2 tsp cinnamon
  • 2 cups low-socim crushed tomatoes
  • 4 cups low-sodium vegetable broth
  • 1/4 cup pearled barley
  • 1 cup cauliflower florets
  • 1 cup cubed butternut squash
  • 2 parsnips, cut into bite-sized chunks
  • 1 small sweet potato, cut into bite-sized chunks

Directions

  1. In a medium saucepan, heat olive oil over medium heat and add onion. Cook for 5 minutes or until softened. Add salt, pepper, bay leaf, thyme, cinnamon, tomatoes, and vegetable broth.

  2. Bring broth to a boil and stir in barley. Reduce heat to a simmer, cover, and cook for 30 minutes.

  3. Add vegetables to pot and return broth to a boil. Reduce heat to a simmer and continue cooking, covered, for 15 minutes or until vegetables are tender, stirring occasionally.

  4. Serve with whole-grain bread, if desired.

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