If you’re looking for a flavorful and unique twist on traditional chili, this Sweet Potato and Barley Stew is the perfect recipe to try. While the taste may be familiar, the ingredients bring a delightful and unexpected combination to the table. Don’t let the unconventional ingredients deter you; this stew is a must-try for anyone seeking a comforting and hearty meal.
INGREDIENTS:
- 1 can (28 ounces, or 785 g) no-salt-added crushed tomatoes
- 1 medium sweet potato, peeled and cut into 1-inch (2.5 cm) cubes
- 2 cups (512 g) kidney beans, cooked or canned without salt
- 2 cups (475 ml) low-sodium chicken broth
- ½ cup (80 g) chopped onion
- ¾ cup (113 g) chopped red bell pepper
- ½ cup (100 g) pearl barley
- ½ cup (120 ml) water
- 1 tablespoon (7.5 g) chili powder
- 1 tablespoon (15 ml) lime juice
- 1 teaspoon minced garlic
- 1 teaspoon ground cumin
- ½ teaspoon oregano
- 1 teaspoon black pepper
- Lime wedges and/or chopped fresh cilantro (optional)
PREPARATIONS:
- In a slow cooker, combine the undrained tomatoes and all the remaining ingredients except lime wedges and cilantro.
- Cover and cook on low for 6 to 7 hours or on high for 3 to 4 hours.
- If desired, serve the stew with lime wedges and/or top each serving with cilantro.
YIELD:
- 6 servings
SPECIAL INSTRUCTIONS:
- For a burst of citrus flavor, squeeze lime juice over the stew or serve it with lime wedges.
- If you enjoy the fresh and vibrant taste of cilantro, sprinkle chopped fresh cilantro on top of each serving for an extra burst of flavor.
NUTRITIONAL INFORMATION PER SERVING:
- 316 g water
- 190 calories (5% from fat, 20% from protein, 75% from carbs)
- 10 g protein
- 1 g total fat
- 0 g saturated fat
- 0 g monounsaturated fat
- 0 g polyunsaturated fat
- 38 g carbs
- 11 g fiber
- 6 g sugar
- 182 mg phosphorus
- 98 mg calcium
- 4 mg iron
- 91 mg sodium
- 723 mg potassium
- 5088 IU vitamin A
- 0 mg ATE vitamin E
- 43 mg vitamin C
- 0 mg cholesterol
In conclusion, the Sweet Potato and Barley Stew is a delightful departure from traditional chili recipes. With its combination of sweet potatoes, barley, kidney beans, and flavorful spices, this stew offers a unique and satisfying dining experience. The slow cooker method allows the flavors to meld together and create a rich and hearty stew that is perfect for cooler days or when you’re craving a comforting meal.
The sweet potatoes in this stew add a touch of natural sweetness and a creamy texture, while the barley provides a wholesome and chewy element. The kidney beans contribute plant-based protein and fiber, making this stew both filling and nutritious. With the addition of spices like chili powder, cumin, and oregano, the stew is infused with a delightful blend of flavors that will tantalize your taste buds.
For those who enjoy a tangy twist, the lime juice adds a bright and refreshing note to the stew. Serving the stew with lime wedges allows each person to customize the level of citrus flavor according to their preference. Additionally, the optional fresh cilantro garnish adds a burst of freshness and complements the overall taste of the stew.
From a nutritional standpoint, this Sweet Potato and Barley Stew offers a well-balanced meal. With a moderate calorie count and a good amount of fiber, it can help keep you feeling satisfied and energized. The variety of vitamins and minerals, including vitamin A, vitamin C, iron, and calcium, contribute to a nourishing meal that supports overall well-being.
Whether you’re a fan of sweet potatoes or looking to explore new flavors, this stew is a delightful choice. Its unique combination of ingredients and flavors will surprise and satisfy your taste buds. So don’t hesitate to give this Sweet Potato and Barley Stew a try and enjoy a wholesome and delicious meal.
