Ingredients with Measurements:
- 1 cup barley
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1 can diced tomatoes (14.5 oz)
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- Salt and pepper to taste
Special equipment needed:
- Large pot
Step-by-step instructions:
1. Rinse barley and set aside.
2. In a large pot, heat olive oil over medium heat.
3. Add onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add carrots, celery, zucchini, and red bell pepper and sauté for 5-7 minutes until vegetables are slightly softened.
5. Add diced tomatoes, vegetable broth, and dried thyme to the pot.
6. Bring to a boil and then reduce heat to low.
7. Add barley to the pot and stir to combine.
8. Cover the pot and let simmer for 45-50 minutes until barley is tender.
9. Season with salt and pepper to taste.
- Time:
Preparation time: 15 minutes
- Cooking time: 50 minutes
Temperature:
- Stovetop: medium heat to sauté, low heat to simmer
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 220
- Fat: 6g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 7g
Substitutions for ingredients:
- Barley can be substituted with quinoa or brown rice.
- Olive oil can be substituted with vegetable oil.
- Any vegetables can be used in place of the ones listed in the recipe.
Variations:
- Add cooked chickpeas or white beans for extra protein.
- Use different herbs and spices such as rosemary, oregano, or paprika for added flavor.
- Add a splash of balsamic vinegar or lemon juice for a tangy twist.
Tips and tricks:
- Rinse barley before cooking to remove any debris.
- Cut vegetables into similar sizes for even cooking.
- Stir occasionally to prevent sticking to the bottom of the pot.
- Add more broth or water if stew becomes too thick.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
- Reheat in a pot over medium heat until heated through.
Presentation ideas:
- Serve in a bowl with a sprinkle of fresh herbs on top.
Garnishes:
- Fresh herbs such as parsley or cilantro.
Pairings:
- Crusty bread or crackers.
Suggested side dishes:
- Green salad or roasted vegetables.
Troubleshooting advice:
- If stew is too thick, add more broth or water.
- If barley is not tender after 45-50 minutes, add more liquid and continue cooking until tender.
Food safety advice:
- Store leftovers in the refrigerator within 2 hours of cooking.
- Reheat leftovers to an internal temperature of 165°F (74°C) before consuming.
Food history:
- Barley has been used as a food source for thousands of years and was a staple in ancient civilizations such as Egypt and Greece.
Flavor profiles:
- Earthy, savory, and slightly sweet.
Serving suggestions:
- Serve as a main dish or as a side dish to a protein such as grilled chicken or fish.
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