Lentil and barley stew
Total time: 50 minutes
Note: This recipe is adapted from a 1971 edition of " The New York Times Natural Foods Cookbook" by Jean Hewitt. I serve it with little bowls of crumbled goat feta cheese and olives on the side.
2 tablespoons butter
2 tablespoons extra virgin olive oil
1/2 cup chopped onion (about 1/2 onion)
1/2 cup chopped celery (about 2 stalks)
2 1/2 cups peeled chopped fresh or canned tomatoes
2 cups water
1/2 cup lentils
1/3 cup pearled barley
Salt and black pepper to taste
1/8 teaspoon dried rosemary
1/2 cup shredded carrots
1. In a large heavy saucepan heated over medium-high heat, add the butter and olive oil and sauté onion until tender, 3 to 5 minutes, stirring occasionally. Add celery and cook until softened, 5 minutes longer.
2. Add the tomatoes, water, lentils, barley, one-half teaspoon salt, one-fourth teaspoon pepper and the rosemary. Bring to a boil, cover and simmer over low heat 25 minutes stirring occasionally, until the barley and lentils are almost tender.
3. Add carrots and cook five minutes longer, or until the barley and lentils are tender.
Each serving: 286 calories; 9 grams protein; 35 grams carbohydrates; 10 grams fiber; 13 grams fat; 5 grams saturated fat; 15 mg cholesterol; 6 grams sugar; 321 mg sodium.