This comforting vegetarian barley stew recipe, filled with spinach and caramelized onions, packs a punch of flavor for a Meatless Monday meal.
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.
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.
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.
Other whole grain stews or soups:
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
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
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
Nutrition
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JSierra
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!
Arnold
Hi, this weekend is good designed for me,
since this occasion i am reading this wonderful educational piece of writing here
at my home.
Marie
Made this recently and just wanted to let you know it was a big hit at my house. The leftovers are great too!
Kerry
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!
Loryn
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!
Loryn
Yum! This stew was great. Very hearty, and perfect for a cold winter night. I'm vegetarian and love to see Meatless Monday recipes!
Jordan J
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.