Directions:
- Bring the carrot juice, 3 cups water and the mushroom stems to a boil in a saucepan over medium heat. Meanwhile, heat the olive oil and 2 tablespoons butter in a pot over medium-high heat. Add the mushroom caps and barley and cook until the barley is toasted, about 5 minutes.
- Add the onion, celery and rosemary to the pot and season with salt and pepper. Cook, stirring occasionally, until the onion is translucent, about 2 minutes. Add the carrots and cook 2 more minutes.
- Increase the heat to high and add half of the carrot juice mixture, leaving the mushroom stems in the pan. Bring to a boil and cook, stirring occasionally, until the liquid is almost absorbed, about 6 minutes.
- Add the remaining carrot juice mixture, the kale and ginger and cook, stirring, until the barley and vegetables are tender, about 5 minutes. Stir in the remaining 2 tablespoons butter, then ladle the stew into bowls.
- Per serving: Calories 333; Fat 14 g (Saturated 5 g); Cholesterol 15 mg; Sodium 375 mg; Carbohydrate 50 g; Fiber 8 g; Protein 8 g
- Photograph by Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 474.22 Kcal (1985 kJ) | ||
| Calories from fat | 184.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.52g | 32% | |
|---|---|---|---|
| Cholesterol | 30.53mg | 10% | |
| Sodium | 173.17mg | 7% | |
| Potassium | 1384.29mg | 29% | |
| Total Carbs | 64.56g | 22% | |
| Sugars | 11.1g | 44% | |
| Dietary Fiber | 13.89g | 56% | |
| Protein | 12.02g | 24% | |
| Vitamin C | 97.2mg | 162% | |
| Vitamin A | 2.6mg | 87% | |
| Iron | 2.5mg | 14% | |
| Calcium | 182.9mg | 18% | |
| Amount Per 100 g | |||
| Calories | 110.4 Kcal (462 kJ) | ||
| Calories from fat | 42.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.78g | 32% | |
|---|---|---|---|
| Cholesterol | 7.11mg | 10% | |
| Sodium | 40.31mg | 7% | |
| Potassium | 322.26mg | 29% | |
| Total Carbs | 15.03g | 22% | |
| Sugars | 2.58g | 44% | |
| Dietary Fiber | 3.23g | 56% | |
| Protein | 2.8g | 24% | |
| Vitamin C | 22.6mg | 162% | |
| Vitamin A | 0.6mg | 87% | |
| Iron | 0.6mg | 14% | |
| Calcium | 42.6mg | 18% | |
* 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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