Check out the amount of fiber in a mere cup of this stew! Whole grain barley and high fiber lentils provide almost half of a day’s recommended fiber intake. A cup also contains 13g of lean protein. Bottom line: it a great way to satisfy hunger or refuel after a workout.
½ pound dried brown lentils
1 cup diced carrots
½ cup diced celery 1 small chopped onion
1 clove minced garlic
2 Tbsp. chopped fresh parsley
½ cup pearled barley
¼ cup canned crushed tomatoes
2 cups low sodium chicken broth
1 cup water
½ teaspoon salt
¼ teaspoon pepper
2 cups fresh spinach leaves
In a large stockpot, bring all ingredients except spinach to a boil. Reduce to simmer until lentils and barley are tender (about 45 minutes). Add spinach and simmer five minutes longer. Serves 6 (serving size: 1 cup).
Calories 240; Fat 2g; Sodium 350mg; Carb 44g; Fiber 10g; Protein 13g