Vegan Roasted Garlic Mushroom and Barley Stew

13 85 200
Ingredients Minutes Calories
Prep Cook Servings
40 min 45 min 4
Vegan Roasted Garlic Mushroom and Barley Stew
Health Highlights
A whole bulb of roasted garlic is added to this amazing, healthy and easy mushroom and barley stew. So comforting!

Ingredients


1 bulb Garlic
1 tbsp Extra virgin olive oil
1 tsp Extra virgin olive oil
284 gm Baby portobello mushroom (can use any variety you like)
284 gm Button mushrooms (can use any variety you like)
3 large Carrots
1/2 cup Pearl barley, dry (can sub other varieties, but the cook time may vary)
4 cup Vegetable stock/broth, low sodium
1 tbsp Tamari, gluten free, reduced sodium (or liquid aminos)
1/2 tsp, ground Thyme, dried (dried)
1/2 tsp Rosemary, dried (dried)
1 tbsp Apple cider vinegar
1/2 tsp Salt and pepper (each; or to taste)

Instructions


  1. Preheat the oven to 400 degrees. Cut the top off the bulb of garlic, exposing the tops of all the garlic cloves. Place the bulb of garlic on to a sheet pan. Drizzle the top with about 2 teaspoons of olive oil and a pinch of salt and pepper. (If you prefer, you can cover it in aluminum foil, see notes below).
  2. Roast the garlic at 400 degrees for about 30-40 minutes, until the garlic is very soft and very brown. Remove from the oven and set aside. 
  3. While the garlic is roasting, cut the mushrooms into large chunks, I usually quarter mine. Then chop the carrots. 
  4. When the garlic is close to being ready, heat the remaining 1 tablespoon of olive oil in a large soup pot on medium-high. 
  5. Then add the mushrooms and carrots, saute, reducing heat as needed, until the mushrooms have released their liquid and are starting to brown. Season with a pinch of salt and pepper. 
  6. Next, when the garlic is ready, squeeze all of the roasted garlic cloves out of the peel and into the pot with the mushrooms and carrots. Stir to combine. 
  7. Now, pour the vegetable broth, soy sauce, and apple cider vinegar into the pot. Stir to combine. Then add the dried thyme and dried rosemary. 
  8. Bring the stew to a simmer, then pour the barley into the pot. Season with another pinch of salt and pepper. Continue to simmer on medium-low until the barley is cooked. Check the package for timing. I like to use parboiled barley, which only takes 10-15 minutes, but regular barley takes about 30-45 minutes. 
  9. Once the barley is soft, taste the stew and adjust seasoning. Serve immediately with fresh herbs on top if you want. 

Notes:

You can roast the garlic in aluminum foil if that's what you prefer. I just made it an option to do so without in case you don't like cooking with foil.

Any variety of barley works, but keep in mind the cook time of each kind and adjust accordingly.


Nutrition Facts

Per Portion

Calories 200
Calories from fat 51
Calories from saturated fat 7.4
Total Fat 5.6 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.6 g
Monounsaturated Fat 14.1 g
Cholesterol 0
Sodium 435 mg
Potassium 779 mg
Total Carbohydrate 34 g
Dietary Fiber 7.6 g
Sugars 7.0 g
Protein 7.5 g

Dietary servings

Per Portion


Grain 1.1
Vegetables 2.8

Energy sources


Pygal60%463.570382235755221.759179975660825%293.33938893118994208.7840846333892615%340.44549162423516116.670545979487760%25%15%CarbohydratesFatProtein

Meal Type(s)





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