Directions:
- Heat the oil in a large non-stick skillet over medium heat.
- Add the lentils, carrots and onion; cook and stir for 3-4 minutes.
- Add the barley, basil, Italian seasoning, pepper, and broth; bring mixture to a boil.
- Lower the heat to medium-low; cover and let simmer 20-25 minutes or until lentils are tender but still firm.
- Add the remaining ingredients; stir to mix up; increase to medium heat, cover and let simmer 10-15 more minutes or until lentils and veggies are tender and liquid is almost absorbed (stir as needed).
- Season to taste with salt/pepper, etc- Sprinkle with fresh grated Parmesan cheese if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 208.85 Kcal (874 kJ) | ||
| Calories from fat | 27.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.02g | 5% | |
|---|---|---|---|
| Cholesterol | 0.09mg | 0% | |
| Sodium | 67.51mg | 3% | |
| Potassium | 523.32mg | 11% | |
| Total Carbs | 35.29g | 12% | |
| Sugars | 3.13g | 13% | |
| Dietary Fiber | 12.69g | 51% | |
| Protein | 10.41g | 21% | |
| Vitamin C | 19.5mg | 33% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 3mg | 17% | |
| Calcium | 37.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 149.67 Kcal (627 kJ) | ||
| Calories from fat | 19.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.16g | 5% | |
|---|---|---|---|
| Cholesterol | 0.07mg | 0% | |
| Sodium | 48.38mg | 3% | |
| Potassium | 375.02mg | 11% | |
| Total Carbs | 25.29g | 12% | |
| Sugars | 2.24g | 13% | |
| Dietary Fiber | 9.1g | 51% | |
| Protein | 7.46g | 21% | |
| Vitamin C | 14mg | 33% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.1mg | 17% | |
| Calcium | 26.7mg | 4% | |
* 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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