Summer barley and vegetable stew recipe

A light vegetable and barley stew recipe flavoured with cumin and coriander that works well in the summer

Vegan, vegetarian, dairy-free, healthy, easy

Prep: 10 mins  |  Cook: 50 mins  |  Total time: 1 hour

Serves 4

Summer barley stew

Stew isn’t just for the winter! This stew tastes so fresh and light, its perfect for a summer’s evening. The recipe is quite adaptable, so feel free to throw in any extra vegetables you have. Heartier veg should be added at the start, while more delicate things like spinach should be added at the end.

I recommend using a barley soup mix instead of just barley. They usually contain lentils and split peas that are full of fibre and plant protein, making for a satisfying meal. The optional hint of turmeric add colour and is known for its health benefits.

Ingredients

  • 1 large onion (diced)
  • 2 carrots (diced)
  • 2 celery sticks (chopped)
  • 1 yellow pepper (chopped)
  • 2 cloves garlic (finely chopped)
  • 1 nub ginger (finely chopped)
  • 2 tsp cumin
  • 1 tsp cayenne
  • ½ tsp turmeric (optional)
  • 1 litre veg stock
  • 1 mug soup mix or barley
  • 1 pack mange tout (cut into bite size pieces)
  • 1 pack baby corn (cut into bite size pieces)
  • Handful coriander (chopped)
  • 1 Pak choi or other greens (sliced)

Method

  1. Fry the aromatics (carrot, yellow pepper, onion, celery) in olive oil until beginning to soften, 5-10 minutes.
  2. Add the garlic, ginger and spices (cumin, cayenne, tumeric) and fry for 1-2 mins.
  3. Add the veg stock and barley and simmer for 30 mins until the barely is tender. Add more water if required.
  4. Add the other veg (corn, mange tout, pak choi, coriander) and cook for 5 minutes.
  5. Serve.

For another vegan dinner idea, you could try my green and white bean veggie traybake. It’s cooks altogether in one roasting tin, so saves on the washing up. It’s packed with filling vegetable protein too.

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Summer barley and vegetable stew
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