Barley Stew with Chickpeas and Beans

A wonderful, healthy, and very nutritious meatless spoon dish, prepared with vegetables, barley, beans, and chickpeas.

Details

  • Preparation Time: 10 minutes
  • Cooking Time: 60 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 2 spoons Oil, vegetable oil, canola

  • 1 piece Onion, raw

  • 1 piece Carrot, fresh

  • pieces Green, tuber

  • 3 pods Garlic, fresh

  • 1 can Chickpea, cooked

  • 1 can Tomato, pieces - can

  • pieces Spices, bay (leaves)

  • 250 g Barley, husked

  • 600 ml Soup base, chicken, cube

  • 1 can Beans, grains, cooked

  • 100 g Spinach, raw

  • pieces Salt, table

  • pieces Cheese, Parmesan, grated

Steps

  1. In a large pot, heat the oil. Add the onion, carrot, and celery, cover the pot, and sauté the vegetables, stirring occasionally, for 10 minutes until softened. Add the garlic, bay leaf, pearl barley, tomato, and half of the chickpeas, which have been mashed with a fork. Stir the ingredients continuously and sauté for 1 to 2 minutes. Pour in the broth and enough water to fully cover the ingredients. Bring to a boil, then reduce the heat, cover the pot, and simmer the stew gently for 45 minutes or until the barley is tender. Add more water if needed during cooking.

  2. Clean and wash the spinach. First, add the beans and the remaining chickpeas to the pot, and after a few minutes of cooking, add the spinach. Cook the stew until the spinach wilts and softens. Season with salt and freshly ground pepper to taste.

  3. Serve the prepared dish in deep bowls (soup bowls) and grate some Parmesan cheese on top. Serve the stew with a piece of bread.

Nutrition Information (Per 100g)

  • Calories: 141.57 kcal
  • Fat: 2.14 g
    • Saturated Fat: 0.07 g
  • Carbohydrates: 24.75 g
    • Sugars: 1.1 g
  • Protein: 5.16 g
  • Fiber: 5.52 g

Advice

Instead of pearl barley, you can use hulled barley, which needs to be soaked for at least a few hours (preferably overnight) before cooking, and the cooking time should be extended to 2 hours. To prepare the stew, you should partially cook the barley separately in advance.