Barley Stew with White Beans and Spinach
This hearty vegetarian stew combines tender pearl barley and white beans with mushrooms, yellow bell pepper, spinach, and Italian-style tomatoes. Garlic, rosemary, white wine, and a pinch of red pepper flakes give the rich tomato broth gentle herbal warmth, making it a filling year-round meal served with crusty bread and a dry Chardonnay.
- Prep15 mins
- Cook1 hr
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Barley Stew with White Beans and Spinach, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 15 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 69
- Heart Health
- 50
- Metabolic
- 59
- Digestive
- 45
- Inflammatory
- 45
- Performance
- 65
- General Wellness
- 1
Bring the barley and water to a boil in a pot. Cover, reduce the heat to low, and simmer for 30 minutes or until tender.
- 2
Heat the olive oil in a large pot over medium heat and cook the onion and garlic until tender. Season with rosemary. Add the mushrooms, yellow bell pepper, and wine to the pot and cook for 5 minutes. Stir in the cooked barley, beans, tomatoes, and spinach. Season with red pepper flakes. Continue cooking for 10 minutes or until the spinach is wilted.
- 3
Heat the olive oil in a large pot over medium heat, and cook the onion and garlic until tender.
- 4
Season with rosemary.
- 5
Add the mushrooms, yellow bell pepper, and wine to the pot, and cook for 5 minutes.
- 6
Stir in the cooked barley, beans, tomatoes, and spinach.
- 7
Season with red pepper flakes.
- 8
Continue cooking for 10 minutes, or until the spinach is wilted.
- Calories 264.19 kcal Moderate 13%
- Protein 9.66 g Moderate 19%
- Carbohydrate 56.89 g 21%
- Total Fat 1.56 g Low Source 2%
- Saturated Fat 0.14 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.05 mg Low Source 0%
- Sodium 437.17 mg Moderate 19%
- Dietary Fiber 16.21 g Good Source 58%
- Total Sugars 13.2 g --
- Added Sugars 4.95 g Moderate 10%
- Calcium 146.54 mg Moderate 11%
- Iron 4.9 mg Good Source 27%
- Potassium 764.84 mg Moderate 16%
- Vitamin A 387.06 mcg Good Source 43%
- Vitamin C 90.03 mg Good Source 100%
- Vitamin D 0.05 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Sulfites
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Barley Stew with White Beans and Spinach is an Italian dinner recipe made with 14 ingredients. It takes about 1 hr 15 mins, serves 6, and is rated easy. Key ingredients include Barley, Canned Tomatoes, Diced Tomatoes, and Dried Rosemary. Each serving provides about 264.19 kcal, and is a good source of fiber.
Recipe Questions
- What is Barley Stew with White Beans and Spinach?
- It is an Italian stew recipe made with 14 ingredients, usually served for dinner or lunch or soup.
- What is Barley Stew with White Beans and Spinach made of?
- The main ingredients are Barley, Canned Tomatoes, Diced Tomatoes, Dried Rosemary, Garlic. The full list of 14 is above.
- How long does it take to make Barley Stew with White Beans and Spinach?
- About 1 hr 15 mins in total: 15 mins to prepare and 1 hr to cook.
- How many calories are in one serving?
- One serving provides about 264.19 kcal. The full nutrition breakdown is above.
- Is Barley Stew with White Beans and Spinach easy to make?
- This recipe is rated easy, with 14 ingredients and 8 steps.
- Is Barley Stew with White Beans and Spinach healthy?
- Barley Stew with White Beans and Spinach has an easyChef Pro health score of 56/100. Per serving, it provides 264.19 calories and 9.66 g of protein, or 19% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 437.17 mg (19% of the Daily Value) and added sugars at 4.95 g (10% of the Daily Value). It contains Wheat, Gluten, Sulfites, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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