Directions:
- Cut potatoes into chunks (peel if you like) and boil until soft. Mash and set aside.
- Place 1 1/4 cups water in saucepan with lentils and barley. Bring to a boil, then reduce heat and simmer 30 minutes.
- Meanwhile, heat the remaining 3/4 cups water in a saucepan.
- Add carrots, onion, and garlic and cook until tender. Add tomatoes and spices.
- Mix the flour with a little water and add to saucepan. Stir and cook over low heat until thickened.
- Mix vegetable mixture with cooked lentils and barley. Pour into casserole dish and top with mashed potatoes.
- Bake at 350 degrees for 30-45 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 170.68 Kcal (715 kJ) | ||
| Calories from fat | 4.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.51g | 1% | |
|---|---|---|---|
| Sodium | 113.25mg | 5% | |
| Potassium | 594.04mg | 13% | |
| Total Carbs | 34.79g | 12% | |
| Sugars | 5.95g | 24% | |
| Dietary Fiber | 9.82g | 39% | |
| Protein | 7.66g | 15% | |
| Vitamin C | 8mg | 13% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 2.7mg | 15% | |
| Calcium | 63.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 70.91 Kcal (297 kJ) | ||
| Calories from fat | 1.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.21g | 1% | |
|---|---|---|---|
| Sodium | 47.05mg | 5% | |
| Potassium | 246.81mg | 13% | |
| Total Carbs | 14.45g | 12% | |
| Sugars | 2.47g | 24% | |
| Dietary Fiber | 4.08g | 39% | |
| Protein | 3.18g | 15% | |
| Vitamin C | 3.3mg | 13% | |
| Vitamin A | 0.3mg | 26% | |
| Iron | 1.1mg | 15% | |
| Calcium | 26.4mg | 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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