Barley Stew with Leeks, Mushrooms, and Greens
| Diet Nutritional Stats Barley Stew with Leeks, Mushrooms, and Greens | |
| Serving Size 310 g | |
| Amount Per Serving | |
| Calories 170 | Calories from Fat 15 |
| % Daily Value | |
| Total Fat 1.7g | 3% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 421mg | 18% |
| Total Carbohydrates 32.6g | 11% |
| Dietary Fiber 6.5g | 26% |
| Sugars 3.1g | |
| Protein 8.6g | |
| Vitamin A 220% Vitamin C 149% Iron 15% Calcium 13% |
- 1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
- 8 ounces sliced crimini (baby bella) mushrooms
- 2 garlic cloves, pressed
- 2 1/4 teaspoons minced fresh rosemary
- 1 14.5-ounce can diced tomatoes in juice
- 1 cup pearl barley
- 4 cups (or more) vegetable broth
- 8 cups kale
Heat PAM spray in heavy large pot over medium heat. Add leeks; sprinkle with pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.