Barley and Bean Vegan Stew Recipe

This stew is delicious and super easy to make.  It is not gluten free, so if you are steering clear from gluten you might want to avoid it.  I personally did not think to question whether barley had gluten or not until after I ate my first bowlful. To my deep dismay barley has gluten.

For those who are not allergic/sensitive to gluten, eating whole grains that posses gluten is optimal, rather than eating them ground.

Barley & Bean Vegan Stew



  • 2 cups barley, soaked in water for 1-5 hrs
  • 2 cups white beans, soaked in water for 1-5 hrs
  • 8-12 cups water [depending on how thick you would like your stew to come out]
  • 1/4 cup water to saute veggies
  • 4 medium size carrots, cut into half and then chopped
  • 3 large cloves garlic, minced
  • 1 large red bell pepper, chopped
  • 1 large yellow onion, chopped
  • 1/2 cup chopped parsley
  • 2 tbsp cumin powder
  • 3 tbsp tomato paste [optional]
  • Himalayan or Sea salt to taste
  • black pepper to taste


  1. Having soaked barley, strain water and rinse, place into a cooking pot, add 4 cups of water and salt; bring to boil, then reduce heat to medium and boil for 30 minutes
  2. Strain water from beans, rinse; add beans to barley and add remaining water; boil on medium heat for additional 30-40 minutes
  3. Place garlic and onions in a skillet, saute with water for 3-5 mins on high heat, stirring
  4. Add carrot and saute for 5 minutes on medium heat
  5. Add bell pepper; keep sauteing for additional 5 mins
  6. Add cumin and tomato paste, stirring thoroughly
  7. Taste to see if beans are soft and barley is well cooked [that is after step #1 and #2]; if they are, add vegetable mix and reduce heat to medium-low [having brought the stew to boil first], and cook for another 10-15 mins;
  8. Add parsley and let it sit for about 5 minutes before serving.

Enjoy!  Let me know how you like this dish if you try making it.

PS: If you decide not to add tomato paste, your stew is going to look lighter:

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