|Vegan food is a celebration of produce, as is this stew. |
Nice twist on traditional Scots broth without the Ox's tail and with Sicilian Olives to Mediterranean-ise it.
To make this recipe Plantarian use some of the broth instead of the olive oil to saute the onions and garlic, keep the lid on the pan to trap in the flavour and nutrients. Cook on a lower heat
Mediterranean Barley Vegetable Stew
Start to finish: 1 hour
2 tablespoons olive oil
3 cloves garlic, minced
2 shallots, finely chopped
2 medium yellow onions, diced
28-ounce can chopped tomatoes, preferably fire-roasted
4 cups (1 quart) vegetable broth
2 sprigs fresh rosemary, minced
1 1/2 cups pearl barley
12-ounce jar roasted red peppers, drained and cut into strips
5 ounces fresh baby spinach
1/2 cup castelvetrano olives, pitted and sliced
Salt and ground pepper, to taste
In a large saucepan over medium heat, place the olive oil. Add the garlic, shallots and onions and saute until soft and translucent, about 6 to 7 minutes.
Add the tomatoes, broth, rosemary and barley, then bring to a simmer. Cover and continue to cook until the barley is tender, about 50 minutes, stirring occasionally to prevent sticking. Stir in the roasted peppers, spinach, olives and 1 cup of water. Cook until the spinach is wilted, about 2 minutes. Season with salt and pepper. Makes 6 servings.
Per serving: 338 calories, 73 calories from fat (22 percent of total calories), 8 g fat (1 g saturated, 0 trans fats) 0 cholesterol, 61 g carbohydrate, 9 g protein, 12 g fiber, 947 mg sodium.