Southwest Barley Stew Recipe

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Ingredients:

Serving

1 cup chopped onion
1 cup chopped celery
1 garlic clove, minced
3 tbsp canola oil
2 quarts beef or chicken broth
2 cans (14-1/2 oz each) diced tomatoes, undrained
1 cup medium pearl barley
1 cup lentils
1 can (4 oz) chopped green chilies
1 tbsp chili powder
2 tsp ground cumin
1 tsp ground coriander
1/8 tsp cayenne pepper

Directions:

In a soup kettle or Dutch oven, saute onion, celery and garlic in oil until tender. Add the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until barley is tender, stirring occasionally. Yield: 12 servings (3 quarts).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	315.75 Kcal (1322 kJ)
Calories from fat	119.72 Kcal
		% Daily Value*
Total Fat	13.3g	20%
Cholesterol	108.83mg	36%
Sodium	154.37mg	6%
Potassium	799.35mg	17%
Total Carbs	12.06g	4%
Sugars	1.34g	5%
Dietary Fiber	5.78g	23%
Protein	37.77g	76%
Vitamin C	8.6mg	14%
Iron	4.8mg	27%
Calcium	51.2mg	5%

Amount Per 100 g
Calories	152.24 Kcal (637 kJ)
Calories from fat	57.72 Kcal
		% Daily Value*
Total Fat	6.41g	20%
Cholesterol	52.47mg	36%
Sodium	74.43mg	6%
Potassium	385.41mg	17%
Total Carbs	5.82g	4%
Sugars	0.65g	5%
Dietary Fiber	2.79g	23%
Protein	18.21g	76%
Vitamin C	4.2mg	14%
Iron	2.3mg	27%
Calcium	24.7mg	5%

* 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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Recipe Tags

Weightwatchers Points

6.6

Points
8

PointsPlus

Good Points

saturated fat free,
low sodium,
good source of fiber

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