Directions:
- In a nonstick skillet, saute the onions and carrots in oil for 8 minutes or until crisp-tender. Add garlic and cumin; cook and stir for 1 minute longer. Add the broth, tomatoes, lentils, brown sugar and cinnamon stick. Bring to a boil. Reduce heat; cover and cook for 5 minutes. Add the barley. Cover and cook for 45 minutes or until lentils and barley are tender, stirring occasionally.
- Add the parsley, salt and pepper. Discard cinnamon stick. Serve in bowls with a dollop of yogurt. Yield: 9 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 188.57 Kcal (790 kJ) | ||
| Calories from fat | 33.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.68g | 6% | |
|---|---|---|---|
| Cholesterol | 0.3mg | 0% | |
| Sodium | 414.33mg | 17% | |
| Potassium | 520.61mg | 11% | |
| Total Carbs | 29.22g | 10% | |
| Sugars | 5.65g | 23% | |
| Dietary Fiber | 10.09g | 40% | |
| Protein | 9.48g | 19% | |
| Vitamin C | 10.1mg | 17% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 2.7mg | 15% | |
| Calcium | 56.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 82.98 Kcal (347 kJ) | ||
| Calories from fat | 14.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.62g | 6% | |
|---|---|---|---|
| Cholesterol | 0.13mg | 0% | |
| Sodium | 182.31mg | 17% | |
| Potassium | 229.08mg | 11% | |
| Total Carbs | 12.86g | 10% | |
| Sugars | 2.49g | 23% | |
| Dietary Fiber | 4.44g | 40% | |
| Protein | 4.17g | 19% | |
| Vitamin C | 4.4mg | 17% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 1.2mg | 15% | |
| Calcium | 24.9mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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