Barley and Vegetable Stew

Barley and Vegetable Stew is a hearty, comforting dish made by simmering pearl barley with a medley of vegetables like carrots, celery, onions, and sometimes mushrooms or tomatoes in a flavorful broth. This rustic, one-pot meal is common in many cuisines across Europe and the Middle East, often enjoyed as a nourishing main course or a warming side dish.

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🍽️ Nutrition at a glance

This stew is typically high in complex carbohydrates and dietary fiber from the barley and vegetables, making it quite filling and good for sustained energy. It's generally low in fat and provides key nutrients like B vitamins, iron, and potassium, with a rough calorie estimate of 250-350 per serving depending on the exact ingredients and portion size.

Nutrition breakdown

Calories	180 kcal
Protein	6 g
Carbs	32 g
Fat	3 g
Fiber	6 g
Sugar	4 g
Sodium	480 mg
Potassium	450 mg
Iron	2.5 mg
Magnesium	55 mg
Phosphorus	120 mg
Zinc	1.8 mg
Vitamin C	15 mg
Vitamin A	80 mcg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Barley is one of the oldest cultivated grains, and its use in stews like this highlights its historical role as a staple food in many ancient cultures. Nutritionally, barley is a great source of beta-glucan, a soluble fiber known for supporting heart health and digestion, which adds a unique health benefit to this traditional comfort food.