Barley Stew with Leeks, Mushrooms, and Greens

Barley Stew with Leeks, Mushrooms, and Greens
Fat 14%Carbs 69%Protein 17%
Percent Calories

1 serving of barley stew with leeks, mushrooms, and greens contains 222 Calories. The macronutrient breakdown is 69% carbs, 14% fat, and 17% protein. This is a good source of protein (18% of your Daily Value), fiber (35% of your Daily Value), and potassium (16% of your Daily Value).

Makes
6 servings
Prep Time
25 minutes
Cook Time
55 minutes

Ingredients

Directions

  1. Heat oil in a heavy large pot over medium heat. Add leeks; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often, about 5 minutes.
  2. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir for 1 minute.
  3. Add barley and 4 cups broth; bring to a boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes.
  4. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.

Nutrition Facts

For 1 serving of barley stew with leeks, mushrooms, and greens (371g)

NutrientValue%DV
Calories222
Fats4g 5%
Saturated fats0.4g 2%
Trans fats0g
Cholesterol0mg 0%
Sodium747mg 32%
Carbs42g 15%
Net carbs32g
Fiber10g 35%
Sugar5g
Protein10g
Calcium176mg 18%
Iron3mg 39%
Potassium764mg 16%
Vitamin D0μg 0.2%
Vitamins and Minerals
Alpha carotene48μg
Beta carotene5673μg
Caffeine0mg
Choline23mg 4%
Copper2mg 177%
Fluoride2μg
Folate (B9)160μg 40%
Lycopene803μg
Magnesium82mg 20%
Manganese1mg 53%
Niacin4mg 23%
Pantothenic acid1mg 13%
Phosphorus194mg 28%
Retinol0μg
Riboflavin (B2)0.3mg 20%
Selenium16μg 30%
Theobromine0mg
Thiamine0.4mg 34%
Vitamin A IU9559IU
Vitamin A478μg 53%
Vitamin B120μg 0%
Vitamin B60.5mg 37%
Vitamin C116mg 128%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 14%
Vitamin K646μg 539%
Zinc1mg 12%
Sugars
Sugar5g
Sucrose0g
Glucose1g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats0.4g 2%
Monounsaturated fats2g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.4g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.3g
Leucine1g
Lysine0.4g
Methionine0.1g
Phenylalanine0.4g
Proline1g
Serine0.3g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.2g
Valine0.3g

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