⏱ 80 min totalBarley Stew with Leeks, Mushrooms, and Greens
Per 1 serving · 371 g · 11 ingredients
of a 2,000 cal day
- Protein10g17% of calories
- Carbs42g69% of calories
- Fat3.7g14% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Barley Stew with Leeks, Mushrooms, and Greens (371 g) has 223 calories, with 10 g of protein, 42 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (20% DV), dietary fiber (35% DV) and Vitamin A (53% DV). Keep an eye on sodium, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Dietary fiber35%
- Vitamin A53%
- Vitamin C128%
- Vitamin K539%
- Thiamine34%
Good source of
10–19% of the daily value
- Vitamin E14%
- Pantothenic acid13%
- Calcium18%
- Potassium16%
- Zinc12%
Watch
20%+ of the daily value
- Sodium32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
⅓ leek Leeks- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
¼ cup, whole White mushrooms
⅓ clove Garlic
¹⁄₁₆ tsp Rosemary
³⁄₁₆ can Tomatoes
³⁄₁₆ cup Barley
⅔ cup Vegetable broth
1 ⅓ cup, chopped Kale
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.
Vitamins & minerals
Amounts for 1 serving (371 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 478 μg | 53% |
| Vitamin C | 116 mg | 128% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 646 μg | 539% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 160 μg | 40% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 176 mg | 18% |
| Iron | 3 mg | 39% |
| Potassium | 764 mg | 16% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 194 mg | 28% |
| Zinc | 1 mg | 12% |
| Copper | 2 mg | 177% |
| Manganese | 1 mg | 53% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,673 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 803 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Barley Stew with Leeks, Mushrooms, and Greens?
One serving of Barley Stew with Leeks, Mushrooms, and Greens (1 serving) has 223 calories, which works out to 60 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Barley Stew with Leeks, Mushrooms, and Greens high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Barley Stew with Leeks, Mushrooms, and Greens keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Barley Stew with Leeks, Mushrooms, and Greens?
747 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Barley Stew with Leeks, Mushrooms, and Greens?
4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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