Assembly Time: about 50 minutes; Reheating Time: about 10 minutes. Notes: Thaw overnight or quick-thaw (see Thawing below). Serve with cabbage slaw and crusty sourdough bread.
Yield: Makes 2 main dishes, 4 servings each
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Amount per serving
- Calories: 290
- Calories from fat: 11%
- Protein: 13g
- Fat: 3.5g
- Saturated fat: 0.5g
- Carbohydrate: 55g
- Fiber: 11g
- Sodium: 148mg
- Cholesterol: 0.0mg
- 1 cup lentils
- 2 1/2 quarts vegetable or fat-skimmed chicken broth
- 2 cups sliced celery (about 10 oz.)
- 1 3/4 cups sliced carrots (about 1/2 lb.)
- 1 cup barley
- About 1 cup Oven-Sautéed Onions and Garlic
- 2 teaspoons dried rosemary
- 5 cups coarsely chopped tomatoes (about 2 1/4 lb.)
- Salt and pepper
- 1. Sort lentils, discard debris, and rinse.
- 2. In a 6- to 8-quart pan, combine lentils, broth, celery, carrots, barley, sautéed onions and garlic, and rosemary. Bring to a boil over high heat, stirring frequently. Reduce heat, cover, and simmer, stirring occasionally, 15 minutes.
- 3. Add tomatoes, cover, and stir occasionally until lentils are tender to bite, about 15 minutes longer. Let cool to room temperature, about 1 1/2 hours.
- 4. Ladle 1/2 the stew into each of 2 plastic freezer bags (1-gal. size). Seal bags and freeze (see Cold Facts below).
- 5. Thaw 1 bag (see notes). Empty stew into a 3- to 4-quart pan and bring to a boil over high heat, stirring frequently, about 10 minutes. Season to taste with salt and pepper.
- Thawing: Cooking times are for thawed, chilled foods. Overnight: The night before serving, place container of frozen food in the refrigerator. Quick-thaw: Heat frozen foods in plastic bags in a microwave oven at 50% power just until pliable, then cook as recipe directs or empty food into a microwave-safe container, drape loosely with microwave-safe plastic wrap, and cook at full power (100%) until steaming. Note: If your microwave accepts metal, you can also quick-thaw dishes frozen in foil pans; follow manufacturer's instructions.
- Cold Facts. Packaging: freezer bags. If ingredients include liquid, set each plastic freezer bag upright in a bowl, then fill. Squeeze out all air and seal bag. For better protection of frozen foods during storage, seal each bag inside a second one. Lay bags flat in freezer until solid so they will stack.
- Note: Nutritional analysis is per serving.
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