Barley Lentil Stew

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

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