- 1 cup (250 mL) dry red lentils, rinsed and drained
- ¼ cup (60 mL) dried pot barley
- 5 cups (1.25 L) beef broth
- 260 g lean ground beef
- ½ cup (125 mL) onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup (250 mL) corn, canned or frozen
- 2 cloves garlic, minced
- 28 oz (700 mL) can tomatoes, chopped with juice
- ½ tsp (2 mL) salt
- ½ tsp (2 mL) pepper
- 1 bay leaf
Combine lentils, barley and beef broth in a large stock pot. Bring mixture to a boil, reduce heat and simmer covered for 30 minutes.
In a non-stick skillet, sauté beef and onions over medium-high heat, breaking up with spoon until beef is no longer pink, about five minutes.
Add to stockpot along with the remaining ingredients. Bring to a boil, reduce heat and simmer covered 20 to 30 minutes, or until vegetables are tender, stirring occasionally.
Remove bay leaf before serving.
Nutritional information
Per Serving (250g)
- Calories 158
- Protein 11.2g
- Carbohydrates 20.1g
- Fibre 4.5g
- Sugars 2.6g
- Fat 3.5g
- Cholesterol 12mg
- Potassium 467.2mg
- Sodium 576.2mg
- Vitamin A 2%
- Vitamin C 11%
- Calcium 4%
- Folate 4%
- Iron 52%
- Zinc 8%
Makes 5-6 servings.
Recipe courtesy of Canadian Lentils.
