Vegan Kale, Barley & Lentil Stew
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Vegan Kale, Barley & Lentil Stew
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Whether you're entertaining or relaxing, this recipe hits the spot.
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Ingredients
- 2 tbsp vegetable oil I used sunflower
- 2 medium cooking onions finely diced
- 3-5 cloves garlic smashed, peeled and finely minced
- 1 inch ginger peeled and finely minced
- 1 tsp ground turmeric
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp ground coriander
- 1 tsp tomato paste
- 3 tbsp concentrated vegetable bouillon paste or just use broth instead of water
- 3 jalapeños pith removed (seeds optional), finely diced
- Stems from 1/2 a bunch of kale finely diced (amount isn't too important, just chop whatever amount of kale you use)
- 1 cup red lentils rinsed and drained
- 1/2 cup pearl barley* rinsed and drained
- 1 can diced tomatoes 796 mL/28 oz
- 7 cups vegetable broth + more for deglazing or if you find the stew too thick use 5 cups or until just covered if you're using instant pot method
- 4 cups of kale finely chopped
- 1 bunch cilantro leaves and stems chopped (about 1 cup)
- 1/2 tsp ground black pepper
- 1/2 tsp kosher salt you may need up to 2 tsp if your broth is unseasoned
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Instructions
- In a large pot, cook onions with vegetable oil until translucent and the bottom is starting to brown. Add the garlic and ginger and cook until fragrant (about 1-2 minutes).
- Add ground turmeric, onion powder, garlic powder, ground coriander and stir to cook the spices (about a minute until fragrant). Use a splash of water or vegetable broth (whatever you're using) to deglaze the bottom of the pan and lift up any caramelized flavour before it burns.
- Add tomato paste and bouillon paste (if you're using it, otherwise leave out if you're using broth) and stir to coat ingredients.
- Add jalapenos, seeds (if using), and kale stems and stir to coat.
- Add the red lentils, pearl barley, and diced tomatoes and stir to break up any clumps of lentils/barley.
- Add the remaining vegetable broth (or water) and bring to a boil. Once bubbling steadily, lower to a simmer and cover the pot to cook for 20 min, stirring occasionally (the lentils like to settle at the bottom and burn if you leave them too long).
- If using an Instant pot, only add 5 cups of water/broth (or just until ingredients are covered). You can either add the kale and cilantro now or you can wait until afterwards, but I preferred adding it beforehand in the IP. Cook under sealed pressure for 15 minutes, either letting pressure release naturally or manual release.
- If just cooking over the stove, once the barley and lentils are cooked through, add in the kale and cilantro and stir in, cooking for another 3-5 minutes for the kale to cook through.
- Add black pepper and kosher salt to taste.
- Enjoy!
Notes
- *To make this recipe gluten-free, use quinoa instead of pearl barley.
Nutrition Information
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Serving
8-10 servings
Calories
981kcal
(49%)
Carbohydrates
189g
(63%)
Protein
34g
(68%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Sodium
7134mg
(297%)
Sugar
96g
(192%)
Nutrition Facts
Serving: 12cups soup
Amount Per Serving
Calories 981 kcal
% Daily Value*
| Serving | 8-10 servings | |
| Calories | 981kcal | 49% |
| Carbohydrates | 189g | 63% |
| Protein | 34g | 68% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Sodium | 7134mg | 297% |
| Sugar | 96g | 192% |
* Percent Daily Values are based on a 2,000 calorie diet.
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