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Vegan Kale Lentil Barley Stew | The Viet Vegan
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Vegan Kale, Barley & Lentil Stew

Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Servings: 12 cups soup
Calories: 981kcal
Author: Lisa Le

Ingredients

  • 2 tbsp vegetable oil I used sunflower
  • 2 medium cooking onions finely diced
  • 3-5 cloves garlic smashed, peeled and finely minced
  • 1 inch ginger peeled and finely minced
  • 1 tsp ground turmeric
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp ground coriander
  • 1 tsp tomato paste
  • 3 tbsp concentrated vegetable bouillon paste or just use broth instead of water
  • 3 jalapenos pith removed (seeds optional), finely diced
  • Stems from 1/2 a bunch of kale finely diced (amount isn't too important, just chop whatever amount of kale you use)
  • 1 cup red lentils rinsed and drained
  • 1/2 cup pearl barley* rinsed and drained
  • 1 can diced tomatoes 796 mL/28 oz
  • 7 cups vegetable broth + more for deglazing or if you find the stew too thick use 5 cups or until just covered if you're using instant pot method
  • 4 cups of kale finely chopped
  • 1 bunch cilantro leaves and stems chopped (about 1 cup)
  • 1/2 tsp ground black pepper
  • 1/2 tsp kosher salt you may need up to 2 tsp if your broth is unseasoned

Instructions

  • In a large pot, cook onions with vegetable oil until translucent and the bottom is starting to brown. Add the garlic and ginger and cook until fragrant (about 1-2 minutes).
  • Add ground turmeric, onion powder, garlic powder, ground coriander and stir to cook the spices (about a minute until fragrant). Use a splash of water or vegetable broth (whatever you're using) to deglaze the bottom of the pan and lift up any caramelized flavour before it burns.
  • Add tomato paste and bouillon paste (if you're using it, otherwise leave out if you're using broth) and stir to coat ingredients.
  • Add jalapenos, seeds (if using), and kale stems and stir to coat.
  • Add the red lentils, pearl barley, and diced tomatoes and stir to break up any clumps of lentils/barley.
  • Add the remaining vegetable broth (or water) and bring to a boil. Once bubbling steadily, lower to a simmer and cover the pot to cook for 20 min, stirring occasionally (the lentils like to settle at the bottom and burn if you leave them too long).
  • If using an Instant pot, only add 5 cups of water/broth (or just until ingredients are covered). You can either add the kale and cilantro now or you can wait until afterwards, but I preferred adding it beforehand in the IP. Cook under sealed pressure for 15 minutes, either letting pressure release naturally or manual release.
  • If just cooking over the stove, once the barley and lentils are cooked through, add in the kale and cilantro and stir in, cooking for another 3-5 minutes for the kale to cook through.
  • Add black pepper and kosher salt to taste.
  • Enjoy!

Notes

*To make this recipe gluten-free, use quinoa instead of pearl barley.

Nutrition

Serving: 8-10 servings | Calories: 981kcal | Carbohydrates: 189g | Protein: 34g | Fat: 6g | Saturated Fat: 1g | Sodium: 7134mg | Sugar: 96g