Lentil Barley Vegetable Skillet

Very Healthy
Health score
69%
Lentil Barley Vegetable Skillet
55 min.
6
331kcal

Suggestions


Welcome to a delightful culinary adventure with our Lentil Barley Vegetable Skillet! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a health score of 69. Perfect for lunch, dinner, or any time you crave a wholesome meal, this skillet is packed with flavor and goodness.

Imagine the earthy aroma of lentils mingling with the sweetness of carrots and the crunch of fresh bell peppers, all simmered together in a savory vegetable broth. The quick-cooking barley adds a delightful texture, making each bite satisfying and hearty. With just 331 calories per serving, you can indulge guilt-free while nourishing your body with essential nutrients.

This recipe is incredibly versatile, allowing you to customize it with your favorite vegetables or even add a sprinkle of shredded Parmesan cheese for an extra touch of richness. Whether you're a seasoned cook or a kitchen novice, this dish is easy to prepare and ready in just 55 minutes, making it an ideal choice for busy weeknights.

Gather your ingredients and get ready to create a delicious, healthy meal that will impress your family and friends. The Lentil Barley Vegetable Skillet is not just a meal; it's a celebration of wholesome ingredients and vibrant flavors that will leave you feeling satisfied and energized!

Ingredients

  • tablespoon olive oil 
  • oz lentils dried rinsed
  • 0.5 cup carrots sliced
  • 0.3 cup onion coarsely chopped
  • 0.8 cup quick-cooking barley uncooked
  • teaspoon basil dried
  • 0.3 teaspoon pepper 
  • 28 oz vegetable stock canned
  • medium bell pepper green cut into thin bite-size strips
  • 0.5 cup celery sliced
  • cup corn frozen (from 12-oz bag)
  • 14.5 oz canned tomatoes diced italian with herbs, undrained organic canned
  • serving parmesan shredded

Equipment

  • frying pan

Directions

  1. In 12-inch skillet, heat oil over medium heat.
  2. Add lentils, carrot and onion; cook 3 minutes, stirring frequently.
  3. Add barley, basil, pepper and broth.
  4. Heat to boiling; reduce heat to medium-low. Cover; simmer 20 minutes or until lentils are tender but still firm.
  5. Stir in remaining ingredients except cheese. Increase heat to medium. Cover; simmer 10 to 15 minutes longer, stirring occasionally, until lentils and vegetables are tender and liquid is almost absorbed.
  6. Garnish individual servings with cheese.

Nutrition Facts

Calories331kcal
Protein19.21%
Fat12.6%
Carbs68.19%

Properties

Glycemic Index
47.07
Glycemic Load
5.59
Inflammation Score
-9
Nutrition Score
24.977390990957%

Flavonoids

Catechin
0.13mg
Apigenin
0.24mg
Luteolin
1.04mg
Isorhamnetin
0.45mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
2.3mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:330.82kcal
16.54%
Fat:4.81g
7.41%
Saturated Fat:1.35g
8.44%
Carbohydrates:58.61g
19.54%
Net Carbohydrates:40.1g
14.58%
Sugar:6.62g
7.36%
Cholesterol:3.4mg
1.13%
Sodium:720.85mg
31.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.52g
33.03%
Fiber:18.51g
74.02%
Manganese:1.09mg
54.48%
Folate:216.33µg
54.08%
Vitamin A:2384.51IU
47.69%
Vitamin C:27.44mg
33.26%
Vitamin B1:0.48mg
32.25%
Phosphorus:319.16mg
31.92%
Iron:4.9mg
27.22%
Vitamin B6:0.5mg
25.21%
Magnesium:96.97mg
24.24%
Potassium:826.39mg
23.61%
Copper:0.47mg
23.55%
Selenium:14.42µg
20.59%
Zinc:2.94mg
19.63%
Vitamin B3:3.7mg
18.48%
Vitamin K:15.93µg
15.17%
Calcium:127.05mg
12.71%
Vitamin B5:1.26mg
12.56%
Vitamin B2:0.21mg
12.1%
Vitamin E:1.58mg
10.54%