Vegan Lentil Barley Stew
Servings: 6 bowls
Ingredients
- 1/2 cup brown lentils soaked overnight and rinsed*
- 1/2 cup barley soaked overnight and rinsed*
- 8 ounces sliced crimini mushrooms could also use portobello
- 1 green bell pepper or celery diced
- 3 carrots peeled and chopped
- 1 yellow onion diced
- 3 garlic cloves minced
- 2 tablespoons olive oil
- 2 cups or 15 ounce can diced tomatoes with liquid
- 5 cups vegetable broth
- 1/2 cup full bodied red wine**
- 1 tablespoon vegan Worcestershire
- 2 bay leaves
- 1/2 teaspoon garlic powder
- 1/2 teaspoon thyme
- 1/2 teaspoon oregano
- salt & pepper to taste
Instructions
- Start by warming the two tablespoons of olive oil in a large pot or Dutch oven over medium heat.
- Toss in the onion, pepper, garlic, and carrots and sauté for five minutes. Stir in the mushrooms, thyme, oregano, garlic powder and a pinch of salt & pepper then continue to sauté for a few more minutes.
- Pour in the red wine and Worcestershire then turn the heat to high so that the liquid starts to boil. Cook for about ten minutes, allowing the wine to reduce by half.
- Then add the vegetable broth, diced tomatoes, and bay leaves and stir to combine. Add the lentils and the barley as well and allow to cook on high for about five more minutes, until everything is heated through.
- Reduce the heat to a simmer and allow to sit for about twenty to thirty minutes. Add more salt & pepper to taste, if necessary then serve warm.
Notes
*Soaking the lentils and barley in separate bowls covered with water and one tablespoon of lemon juice or apple cider vinegar causes them to sprout which is thought to help with digestion. This step isn’t necessary. You can rinse them and cook right away, it will just take a little longer than if they were soaked.
**I highly recommend using a full bodied red wine such as Cabernet or Chianti for this dish. Using a light red wine will result in a less flavorful dish.
Nutrition
Serving: 1.5g