White Bean, Spinach, and Barley Stew

4.1
(86)

This filling vegetarian stew is great year-round. Serve with a dry Chardonnay and crusty bread.

3
3
3
Prep Time:
15 mins
Cook Time:
1 hrs
Total Time:
1 hrs 15 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 1 cup uncooked pearl barley

  • 3 cups water

  • 1 teaspoon olive oil

  • 1 cup chopped yellow onion

  • 2 cloves garlic, minced

  • ½ teaspoon dried rosemary

  • ¾ cup small fresh mushrooms

  • 1 cup chopped yellow bell pepper

  • 2 tablespoons white wine

  • 1 (15.5 ounce) can white beans, drained and rinsed

  • 1 (14.5 ounce) can Italian-style diced tomatoes, drained

  • 2 cups fresh spinach

  • 1 pinch red pepper flakes

Directions

  1. Bring the barley and water to a boil in a pot. Cover, reduce heat to low, and simmer 30 minutes, or until tender.

  2. Heat the olive oil in a large pot over medium heat, and cook the onion and garlic until tender. Season with rosemary. Mix the mushrooms, yellow bell pepper, and wine into the pot, and cook 5 minutes. Stir in the cooked barley, beans, tomatoes, and spinach. Season with red pepper flakes. Continue cooking 10 minutes, or until spinach is wilted.

Nutrition Facts (per serving)

256 Calories
2g Fat
51g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 256
% Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 2%
Sodium 124mg 5%
Total Carbohydrate 51g 19%
Dietary Fiber 9g 32%
Total Sugars 4g
Protein 9g
Vitamin C 56mg 281%
Calcium 109mg 8%
Iron 6mg 31%
Potassium 704mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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