Vegetable and Barley Stew

Tip: For the best-tasting crushed tomatoes, pick a brand that lists tomatoes—not purée—as the first ingredient.

Serves 4

Prep time: 20 minutes

Total time: 50 minutes

Ingredient:

• 1 tbsp olive oil
  
  


• 1 medium onion, thinly sliced
  
  


• ½ tsp salt
  
  


• ½ tsp freshly ground black pepper
  
  


• 1 bay leaf
  
  


• ½ tsp dried thyme
  
  


• ½ tsp cinnamon
  
  


• 2 cups low-sodium canned crushed tomatoes
  
  


• 4 cups low-sodium vegetable broth
  
  


• ¼ cup pearled barley
  
  


• 1 cup cauliflower florets
  
  


• 1 cup cubed butternut squash
  
  


• 2 parsnips, cut into bite-size chunks
  
  


• 1 small sweet potato, cut into bite-size chunks
  
  

Preparing:

• In a medium saucepan, heat olive oil over medium and add onion. Cook for 5 minutes or until softened. Add salt, pepper, bay leaf, thyme, cinnamon, tomatoes, and vegetable broth.


• Bring broth to a boil and stir in barley. Reduce heat to a simmer, cover, and cook for 30 minutes.


• Add vegetables to pot and return broth to a boil. Reduce heat to a simmer and continue cooking, covered, for 15 minutes or until vegetables are tender, stirring occasionally. Serve with whole-grain bread, if desired.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(1 cup): 224 calories, 4 g fat, 1 g saturated fat, 44 g carbs, 5 g protein, 8 g fiber, 132 mg calcium, 3 mg iron, 485 mg sodium