Mediterranean Barley Vegetable Stew Recipe

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Ingredients:

Serving

2 tbsp olive oil
3 garlic cloves, minced
2 shallots, finely chopped
2 medium yellow onions, diced
28 oz diced fire-roasted tomatoes
4 cups vegetable broth
2 sprigs fresh rosemary
1 1/2 cups pearl barley
12 oz roasted red peppers, drained and cut into strips
5 oz fresh spinach
1/2 cup castelvetrano olive, pitted and sliced
1 cup water
salt , to taste
fresh ground black pepper , to taste

Directions:

In a large saucepan, heat olive oil.
Saute garlic, shallots, and onions until soft and translucent, about 6 minutes.
Add tomatoes, broth, rosemary and barley.
Bring to a simmer, then cover and cook until barley is tender, about 50 minutes, stirring occasionally.
Stir in the roasted red peppers, spinach, olives, and water.
Cook until spinach is wilted, about 2 minutes.
Season with salt and freshly ground black pepper.
Remove rosemary sprigs before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	448.84 Kcal (1879 kJ)
Calories from fat	139.96 Kcal
		% Daily Value*
Total Fat	15.55g	24%
Cholesterol	1.64mg	1%
Sodium	1295.24mg	54%
Potassium	825.72mg	18%
Total Carbs	67.17g	22%
Sugars	9.71g	39%
Dietary Fiber	12.38g	50%
Protein	11.07g	22%
Vitamin C	70.9mg	118%
Iron	18.8mg	104%
Calcium	111.6mg	11%

Amount Per 100 g
Calories	79.94 Kcal (335 kJ)
Calories from fat	24.93 Kcal
		% Daily Value*
Total Fat	2.77g	24%
Cholesterol	0.29mg	1%
Sodium	230.69mg	54%
Potassium	147.07mg	18%
Total Carbs	11.96g	22%
Sugars	1.73g	39%
Dietary Fiber	2.2g	50%
Protein	1.97g	22%
Vitamin C	12.6mg	118%
Iron	3.3mg	104%
Calcium	19.9mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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