• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cookin Canuck
  • Recipe Index
  • 30 Minute Meals
  • Cooking 101
  • Instant Pot Recipes
  • About
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Quick&Easy
  • Instant Pot
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Quick&Easy
    • Instant Pot
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Entrees

    Barley Stew Recipe with Caramelized Onions, White Beans & Spinach

    Published: Jan 14, 2013 · Modified: Sep 21, 2021 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 27 Comments

    119Shares
    Jump to Recipe

    This comforting vegetarian barley stew recipe, filled with spinach and caramelized onions, packs a punch of flavor for a Meatless Monday meal.
    Barley Stew with Caramelized Onions, White Beans and Spinach ...Healthy comfort food! 261 calories and 7 Weight Watchers SmartPoints #vegan #vegetarian

    I'll admit that I get a high out of creating a vegetarian stew recipe for Meatless Monday that is filling, low in calories, packs a punch of protein (beans!) and fiber (barley and spinach) and, most importantly, my family enjoys (thank you, caramelized onions!).

    Caramelized onions truly make everything better. If you're into food prep, make a triple batch of them on the weekend to add to soups, salads, pizzas and sandwiches throughout the week. See my tutorial on how to caramelize onions for more tips.

    My poor husband had to listen patiently as I rattled off the nutritional data (see the bottom of the recipe). However, truth be told, he's even better at keeping track of his protein, fiber and healthy fat intake than I am as he prepares for his next marathon (Boston, baby!) As a result we eat a lot (and I mean "a lot") of whole grains, lean protein, vegetables and fruits, and try to keep the siren calls of the sugared treats to a dull roar.

    If you are really determined to take advantage of barley's nutritional benefits, look for hulled barley, usually found in health food stores. In this form, only the outer layer of the barley layer is removed, leaving the nutritious bran layer intact. The downside is that the barley will take longer to cook. Pearl barley, which is more widely available, takes less time to cook than the hulled barley. The payoff, however, is that both the outer and bran layers are removed to leave the inner pearl exposed. That being said, pearl barley still boasts some nutritional benefits, weighing in with 6 grams of fiber and 4 grams of protein per cup of cooked barley.

    I recently spotted quick cooking barley on the shelf at my local supermarket, but have never tried it. If you have any experience cooking with it, I'd love to hear your thoughts on the taste and texture.

    The barley stew recipe:

    Heat olive oil in a large saucepan set over medium heat. Add the onions and cook until softened, about 15 minutes.

    Add ¼ cup water, cover the pan and cook until the onions are golden brown, about 15 minutes.

    Barley Stew with Caramelized Onions, White Beans and Spinach ...Healthy comfort food! 261 calories and 7 Weight Watchers SmartPoints #vegan #vegetarian

    Add the balsamic vinegar, garlic, thyme, salt and pepper, and cook for additional 30 seconds.

    Add the diced tomatoes and their juices and cook, stirring for 1 minute.

    Add the pearl barley and vegetable broth. Bring the mixture to a boil, cover the pan and reduce heat to medium-low. Simmer until the barley is almost tender, about 40 minutes.

    Barley Stew with Caramelized Onions, White Beans and Spinach ...Healthy comfort food! 261 calories and 7 Weight Watchers SmartPoints #vegan #vegetarian

    Stir in the cannellini beans, cover and cook for additional 10 minutes, or until the barley is tender.

    Stir in the spinach and cook until the spinach is wilted, 3 to 4 minutes.

    Barley Stew with Caramelized Onions, White Beans and Spinach ...Healthy comfort food! 261 calories and 7 Weight Watchers SmartPoints #vegan #vegetarian

    Taste and season with salt and pepper, if necessary. If the stew is too thick, add some vegetable broth to thin it. Serve.

    Other whole grain stews or soups:

    Healthy Stew and Soup Recipes
    Cookin' Canuck's Lean Bison & Barley Soup with Green Peas
    Cookin' Canuck's Hearty Chicken Stew with Butternut Squash & Quinoa
    La Fujimama's Toshikoshi Soba (Soba Noodle Soup)
    Skinnytaste's Beef, Potato & Quinoa Soup
    fANNEtastic Food's Turkey, Veggie & Barley Chili

    Barley Stew Recipe with Caramelized Onions, White Beans & Spinach

    This comforting vegetarian barley stew recipe, filled with spinach and caramelized onions, packs a punch of flavor for a Meatless Monday meal.
    5 from 1 vote
    Print Pin Rate
    Course: Entrees
    Cuisine: American
    Keyword: Vegan, Vegetarian
    Prep Time: 5 minutes
    Cook Time: 1 hour 10 minutes
    Total Time: 1 hour 15 minutes
    Servings: 6 Servings
    Calories: 261kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • 2 teaspoons olive oil
    • 2 medium yellow onions cut in half & thinly sliced
    • ¼ cup water
    • 1 tablespoon balsamic vinegar
    • 3 garlic cloves minced
    • ¾ teaspoon dried thyme
    • ½ teaspoon kosher salt
    • ½ teaspoon ground pepper
    • 1 14.5 ounce can diced tomatoes, including juices
    • 1 cup pearl barley
    • 4 cups vegetable broth plus more for thinning
    • 1 14.5 ounce can cannellini beans
    • 3 cups packed fresh spinach leaves
    • salt and pepper to taste
    Prevent your screen from going dark

    Instructions

    • Heat olive oil in a large saucepan set over medium heat.
    • Add the onions and cook until softened, about 15 minutes.
    • Add ¼ cup water, cover the pan and cook until the onions are golden brown, about 15 minutes.
    • Add the balsamic vinegar, garlic, thyme, salt and pepper, and cook for additional 30 seconds.
    • Add the diced tomatoes and their juices and cook, stirring for 1 minute.
    • Add the barley and vegetable broth. Bring the mixture to a boil, cover the pan and reduce heat to medium-low. Simmer until the barley is almost tender, about 40 minutes.
    • Stir in the cannellini beans, cover and cook for additional 10 minutes, or until the barley is tender.
    • Stir in the spinach and cook until the spinach is wilted, 3 to 4 minutes. Taste and season with salt and pepper, if necessary. If the stew is too thick, add some vegetable broth to thin it. Serve.

    Notes

    Weight Watchers Points: 7 (SmartPoints), 6 (Points+), 5 (Old Points)

    Nutrition

    Serving: 1Serving (⅙ of Stew) | Calories: 261kcal | Carbohydrates: 51.1g | Protein: 10.3g | Fat: 2.3g | Saturated Fat: 0.4g | Sodium: 610.5mg | Potassium: 673.3mg | Fiber: 10.8g | Sugar: 5.9g
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

    Signature

    119Shares
    « Lemon Pepper Steamed Broccoli Recipe
    Chopped Kale Salad Recipe with Pomegranate & Avocado »

    Want more easy, healthy recipes?

    Subscribe to get the recipes sent straight to your inbox.

      We won't send you spam. Unsubscribe at any time.

      Reader Interactions

      Comments

      1. JSierra

        July 14, 2014 at 8:49 pm

        This was absolutely DELICIOUS and inexpensive to make. I was looking for a recipe that had barley and cannellini beans ( 'cause that's what was in my cupboard and I didn't have any meat). I was a little afraid it would come out bland, I tend to like really savory foods. I followed the recipe as it is but I will hold back on the salt in it next time since I had to use chicken broth, its what I had on hand. I'm putting the leftovers in some mason jars to eat during the week. Definitely something I would make again. YUMMY!

        Reply
      2. Arnold

        August 02, 2013 at 1:09 pm

        Hi, this weekend is good designed for me,
        since this occasion i am reading this wonderful educational piece of writing here
        at my home.

        Reply
      3. Marie

        May 07, 2013 at 11:18 am

        Made this recently and just wanted to let you know it was a big hit at my house. The leftovers are great too!

        Reply
      4. Kerry

        April 04, 2013 at 12:31 am

        I made this tonight and it was so good!! I didn't have cannellini beans on hand so I threw in some pinto instead. My boyfriend also loved it and practically ran back for seconds (he added a little cayenne to his for a spicy kick). I'll be saving this recipe to make again and again. Thank you!

        Reply
      5. Loryn

        February 16, 2013 at 8:02 am

        I'm getting ready to make this again. It was fantastic, and the leftovers were great for lunches. A little grated parm on top was the perfect garnish. Thanks for posting it!

        Reply
      6. Loryn

        February 03, 2013 at 6:32 pm

        Yum! This stew was great. Very hearty, and perfect for a cold winter night. I'm vegetarian and love to see Meatless Monday recipes!

        Reply
      7. Jordan J

        January 26, 2013 at 5:54 pm

        Made it tonight, and it was glorious! I added a little brown sugar to the carmelization process to make it sweeter and added some jalapeños to give it a little kick.

        Reply
      « Older Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      Primary Sidebar

      • Facebook
      • Instagram
      • Pinterest
      • Twitter
      Photo of Dara Michalski.

      Hi there! Welcome to Cookin' Canuck.

      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

      More about me →

      Popular

      • No-Cook Black Bean Wraps
      • Parmesan Crusted Salmon Recipe
      • Strawberry Nice Cream
      • Lemon Orzo Salad
      Photo of Dara Michalski.

      Hi there! Welcome to Cookin' Canuck.

      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

      More about me →

      Popular

      • Sautéed Corn, Zucchini & Blistered Tomatoes Recipe
      • Grilled Halloumi Cheese Recipe
      • Grilled Salmon Burgers with Avocado Sauce
      • Strawberry Arugula Salad Recipe

      Footer

      ↑ back to top

      About

      • Meet Dara
      • Contact
      • Work With Me
      • FAQ
      • Privacy Policy

      Newsletter

      • Sign Up! for emails and updates

      Recipes

      • All Recipes
      • Main Dishes
      • Instant Pot Recipes
      • 30-Minute Meals

      I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

      Copyright © 2022 Cookin' Canuck