Recipe of the Month

Leek and Barley Stew

Makes 6 serves

recipe of the monthThis healthy meatless stew is hearty enough for vegetarians and non-vegetarians alike! Great for dinner and lunch, and perfect for freezing for those nights where you just don’t feel like cooking.

Nutrition Profile Per Serve

Energy: 230KCals  / 957.95kj; 3.5g Fat (0.4g Saturated Fat), 45.2g Carbohydrates; 8.8g Dietary Fibre; 5.3g Total Sugars; 8.1g Protein.


·   1 tablespoon olive oil, divided                           ·  1 1/2 cups chopped leeks

·   200g of button mushrooms                              ·   2 garlic cloves, pressed

·   2 1/4 teaspoons minced fresh rosemary            ·  200g spinach

·  400g tinned diced tomatoes                              ·  1 cup pearl barley

·  4 cups (or more) vegetable broth


Heat oil in heavy large pot over medium heat. Add leeks; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often. 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 spinach, and cover and simmer until barley is tender, adding more broth by 1/4 cupful’s as needed for desired stew consistency, about 10 minutes.

Author: Eat Me Nutrition

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