Tag Archives: Stew

Diet Nutritional

Barley Stew with Leeks, Mushrooms, and Greens

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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 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
  2. 8 ounces sliced crimini (baby bella) mushrooms
  3. 2 garlic cloves, pressed
  4. 2 1/4 teaspoons minced fresh rosemary
  5. 1 14.5-ounce can diced tomatoes in juice
  6. 1 cup pearl barley
  7. 4 cups (or more) vegetable broth
  8. 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.

Diet Nutritional

Quinoa with Winter Squash and Carrot Stew

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Diet Nutritional Stats Quinoa with Moroccan Winter Squash and Carrot Stew
Serving Size 261 g
Amount Per Serving
Calories 135 Calories from Fat 15
% Daily Value
Total Fat 1.7g 3%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 179mg 7%
Total Carbohydrates 27.2g 9%
Dietary Fiber 4.6g 18%
Sugars 4.5g
Protein 4.7g
Vitamin A 232% Vitamin C 39% Iron 12% Calcium 6%
  1. 1 cup chopped onion
  2. 3 garlic cloves, chopped
  3. 2 teaspoons Hungarian sweet paprika
  4. 1/2 teaspoon ground black pepper
  5. 1/2 teaspoon ground coriander
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon turmeric
  8. 1/2 teaspoon ground ginger
  9. 1/2 teaspoon cayenne pepper
  10. Pinch of saffron
  11. 1 cup water
  12. 1 14 1/2-ounce can diced tomatoes, drained
  13. 2 tablespoons fresh lemon juice
  14. 3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
  15. 2 cups 3/4-inch cubes peeled carrots

Quinoa

  1. 1 cup quinoa
  2. 1/2 cup finely chopped onion
  3. 1/4 cup finely chopped peeled carrot
  4. 2 garlic cloves, minced
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon turmeric
  7. 2 cups water
  8. 1/2 cup chopped fresh cilantro, divided
  9. 2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.