Healthy Recipes

Barley and Cremini Stew with Roasted Hungarian Wax Chilies

This rich, relatively mild stew is a great introduction for the chili-shy. To turn it into a moist, hearty pilaf, double the barley to 2 cups; when the mixture comes to a boil, cover and bake at 375 degrees for 20 minutes or until the liquid is absorbed, stirring once. Let stand for 10 minutes before serving.

Barley and Cremini Stew with Roasted Hungarian Wax Chilies
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7 ounces Hungarian wax chilies
2 tablespoons extra-virgin olive oil
8 ounces sliced cremini mushrooms
1 cup chopped celery
1 cup chopped carrots
1 cup chopped onion
1 tablespoon kosher salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1/4 teaspoon dried thyme
1/4 teaspoon ground cinnamon
6 cups organic vegetable broth
1 cup uncooked pearled barley
lime wedges and chopped fresh cilantro (optional)


1. Place chilies in an aluminum foil-lined baking pan. Broil on high for 3 minutes on each side or until browned and blistered on all sides. Remove pan from oven and allow chilies to cool slightly, then transfer to a zip-top plastic bag; seal and let stand for 10 minutes. Using plastic gloves, stem, peel, and seed the chilies, then chop and set aside.
2. Heat oil in a Dutch oven over medium-high heat. Add mushrooms, celery, carrots, and onion, and saute for 10 minutes. Stir in salt, pepper, cumin, thyme, and cinnamon; saute for 1 minute. Stir in chopped chilies, broth, and barley. Bring to a boil. Cover, reduce heat, and simmer for 12 minutes or until vegetables and barley are tender, stirring occasionally. Serve with lime wedges and sprinkling of cilantro, if desired.

Nutritional facts: 

Per serving: 126 calories, 22% fat (3 g; <1 g saturated), 65% carbs (20 g), 13% protein (4 g), 4 g fiber, 41 mg calcium, 1 mg iron, 996 mg sodium.

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