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
Printable Recipe
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
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.
Dara @how_to_eat
I love love LOVE caramelized onions! Really, I could just eat them with a spoon! So obviously, I will be trying this. Thanks for posting!
Arlene
I use Quick cooking Barley all the time. Tired all the others (didn't care for the taste) when cooking the Quick Barley don't cook it all the way its really good.
Laura (Tutti Dolci)
Love everything about this stew, Dara! (Especially the caramelized onions!)
Sara Jessica
Very easy recipe for such a healthy plate, and it looks very delicious too, the look of the food is very important when you kids who keep nagging about food!
Katrina @ Warm Vanilla Sugar
This looks so healthy! What a great idea for packed lunches 🙂
Katie Robinson
This looks great! I'll try it. Might posh it up with some crumbled goats cheese or shaved Parmesan. Thanks.
Bev @ Bev Cooks
Ohhhhhhh yeah, bay-bay.
shelly (cookies and cups)
I love this! It's prefect food for the icky weather that we have been having lately.. totally cozy and yummy!
Liz @ The Lemon Bowl
I have a bunch of hull-less barley that I LOVE but haven't used in awhile - may have to try it in this. Looks delish, Dara.
megan @ whatmegansmaking
This sounds really good! I've used quick cooking barley in soup and really like it, but I've actually never used regular barley so I have nothing to compare it to.