Whole Food, Plant-Based Recipe Barley Potato Stew with Caramelized Onion

Recipe courtesy of Vivian Lee, PPMNY Culinary Empowerment Coordinator

Considered one of the founder crops of Old World agriculture, barley is among the first domesticated plans in the world. A versatile cereal grain with a chewy texture and nutty flavor, it works as a grain dish, stew, bread, and more. Here’s a recipe to get you started!

Ingredients

  • 2 medium yellow onions, sliced

  • 1 T balsamic vinegar
  • 3 garlic cloves, minced
  • 2 T tomato paste
  • ½ tsp dried or fresh rosemary
  • 1 cup barley,* soaked and drained
  • 4 cups vegetable broth or water
  • 1 medium potato, diced
  • 1 medium carrot, diced
  • ¾ cup frozen green peas
  • Salt and back pepper to taste
  • Scallions to top

Instructions

1. Set aside frozen peas to thaw.
2. Heat ¼ cup water in a large saucepan set over medium heat.
3. Add the onions and cook until softened, for about 15 minutes.
4. Cover the pan and cook until the onions are golden brown, for about another 10 minutes. Add a bit of water to avoid sticking to the pan.
5. Add the balsamic vinegar, garlic, and rosemary, and cook for 30 seconds. Then stir in tomato paste.
6. Add the barley, vegetable broth, potato, carrot, and green peas. Bring the mixture to a boil, and reduce heat to medium-low. Simmer for about 40 minutes, or until the barley is almost tender.
7. Season with optional salt and pepper to taste. Top with scallions and serve!

Chef's Notes

*Look for the whole-grain hulled barley, which can be found in health food stores or online. The more commonly-available pearled barley has it outer husk and bran removed, and therefore is a refined grain.