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Barley Stew Recipe with Caramelized Onions, White Beans & Spinach

This comforting vegetarian barley stew recipe, filled with spinach and caramelized onions, packs a punch of flavor for a Meatless Monday meal.

Prep Time
5 mins
Cook Time
1 hr 5 mins
Total Time
1 hr 15 mins
Servings: 6 Servings
Calories: 261 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 teaspoons olive oil
  • 2 medium yellow onions cut in half & thinly sliced
  • ¼ cup water
  • 1 tablespoon balsamic vinegar
  • 3 garlic cloves minced
  • ¾ teaspoon dried thyme
  • ½ teaspoon kosher salt
  • ½ teaspoon ground pepper
  • 1 14.5 ounce can diced tomatoes, including juices
  • 1 cup pearl barley
  • 4 cups vegetable broth plus more for thinning
  • 1 14.5 ounce can cannellini beans
  • 3 cups packed fresh spinach leaves
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Heat olive oil in a large saucepan set over medium heat.
  2. Add the onions and cook until softened, about 15 minutes.
  3. Add ¼ cup water, cover the pan and cook until the onions are golden brown, about 15 minutes.
  4. Add the balsamic vinegar, garlic, thyme, salt and pepper, and cook for additional 30 seconds.
  5. Add the diced tomatoes and their juices and cook, stirring for 1 minute.
  6. Add the barley and vegetable broth. Bring the mixture to a boil, cover the pan and reduce heat to medium-low. Simmer until the barley is almost tender, about 40 minutes.
  7. Stir in the cannellini beans, cover and cook for additional 10 minutes, or until the barley is tender.
  8. Stir in the spinach and cook until the spinach is wilted, 3 to 4 minutes. Taste and season with salt and pepper, if necessary. If the stew is too thick, add some vegetable broth to thin it. Serve.

Notes

  • Weight Watchers Points: 7 (SmartPoints), 6 (Points+), 5 (Old Points)

Nutrition Information

Serving 1Serving (⅙ of Stew) Calories 261kcal (13%) Carbohydrates 51.1g (17%) Protein 10.3g (21%) Fat 2.3g (4%) Saturated Fat 0.4g (2%) Sodium 610.5mg (25%) Potassium 673.3mg (19%) Fiber 10.8g (43%) Sugar 5.9g (12%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 261

% Daily Value*

Serving 1Serving (⅙ of Stew)
Calories 261kcal 13%
Carbohydrates 51.1g 17%
Protein 10.3g 21%
Fat 2.3g 4%
Saturated Fat 0.4g 2%
Sodium 610.5mg 25%
Potassium 673.3mg 14%
Fiber 10.8g 43%
Sugar 5.9g 12%

* Percent Daily Values are based on a 2,000 calorie diet.