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This modern twist on the classic one-pot features fresh, late-summer vegetables, lentils, barley, and herbs. Vegetables are packed with a variety of nutrients and phytochemicals well studied for their role in lowering cancer risk. AICR recommends basing meals around plant foods and aiming to fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.
6 cups water
1 (14.5-oz) can diced tomatoes, with liquid, reduced sodium
2 cubes vegetable bullion, reduced sodium
1/2 cup green lentils, uncooked
1/2 cup barley, uncooked
1 medium onion (red, yellow, or white)
3 cloves garlic, minced
2 celery stalks, diced
2 medium carrots, sliced (purple, yellow, or orange)
2 small summer squash (i.e., zucchini, scalloped, yellow crookneck), sliced
4 small, thin-skinned potatoes, diced (i.e., Yukon gold or red potatoes)
1 cup mushrooms, sliced
1 tsp. black pepper
1/2 tsp. paprika
1 tsp. dried thyme
1 tsp. dried oregano
1/2 tsp. dried mustard
6 slices whole grain bread
1 Tbsp. lemon juice
1/2 cup chopped fresh herbs (i.e., sage, parsley, basil, oregano, chives, marjoram)
Sea salt (optional)
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