Barley Lentil Stew

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Barley Lentil Stew

 

Ingredients:

2 large onions, chopped

2 cups chopped carrots

2 tablespoons olive or canola oil

1 tablespoon minced garlic

2 teaspoons ground cumin

4 cups broth

1 can (28 ounces) diced tomatoes, undrained

1 cup lentils, rinsed

1 tablespoon brown sugar

1 cinnamon stick (3 inches)

1/2 cup uncooked medium pearl barley

1/2 cup minced fresh parsley

1/2 teaspoon salt

1/4 teaspoon pepper

Dash red pepper flakes

9 tablespoons fat-free plain yogurt Optional

 

Directions:

In a nonstick skillet, saute the onions and carrots in oil for 8 minutes

or until crisp-tender. Add garlic and cumin; cook and stir for 2

minutes. Add the broth, tomatoes, red pepper flakes, lentils, brown sugar and

cinnamon

stick. Bring to a boil. Reduce heat; cover and cook for 5 minutes. Add

the barley. Cover and cook for 45 minutes or until lentils and barley

are tender, stirring occasionally.

Add the parsley, salt and pepper. Discard cinnamon stick. Serve in

bowls with a dollop of yogurt. Yield: 9 servings.