Mediterranean Barley Vegetable Stew
Source of Recipe
Detroit Free Press, 1/13/11
2 tablespoons olive oil
3 garlic cloves -- peeled, minced
2 shallots -- peeled, finely chopped
2 medium yellow onions -- peeled and diced
1 can chopped tomatoes (28 ounces)
-- preferably fire-roasted
4 cups (1 quart) vegetable broth
2 sprigs fresh rosemary -- minced
1 1/2 cups pearl barley
1 jar roasted red peppers (12 ounces) -- drained and cut into strips
5 ounces fresh baby spinach
1/2 cup Castelvetrano olives -- pitted and sliced*
1 cup water
salt
ground black pepper -- to taste
In a large saucepan over medium, heat the olive oil. Add the garlic, shallots and onions and saute until soft and translucent, about 6 to 7 minutes. Add the tomatoes, broth, rosemary and barley, then bring to a simmer.
Cover and continue to cook until the barley is tender, about 50 minutes, stirring occasionally to prevent sticking. Stir in the roasted red peppers, baby spinach, olives and water. Cook until the spinach is wilted, about 2 minutes. Season with salt and black pepper to taste and
serve.
*Judi's note: Castelvetrano olives are a bright green, buttery Sicilian olive. If you can't find this variety of olive, substitute other green olives.
Tip: This stew is an excellent source of fiber.
338 calories (22% from fat), 8 grams fat (1 gram sat. fat), 61 grams carbohydrates, 9 grams protein, 947 mg sodium, 0 mg cholesterol, 12 grams fiber.
Serves: 6
Preparation time: 8 minutes
Total time: 1 hour
Categories: Grains
Recipe from the files of Judi Mae Phelps
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