Name: Barley, Lentil and Turkey Gumbo
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Ingredients: 2 Tbsp canola oil; 2 Tbsp Italian seasoning; 1/2 tsp ground white or black pepper; 1/4 tsp cayenne pepper; 2 Tbsp whole barley flour; 3 cloves garlic, (minced); 1 medium yellow onion, (chopped); 1 red pepper, (sliced); 1 small bulb fennel, (trimmed and sliced); 1 small sweet potato, (peeled and cut into half-inch (1cm) cubes); 1 lb boneless, skinless turkey breast, (cut into bit-sized pieces); 3/4 lb turkey sausage ((bratwurst style) cut into bite-sized pieces); 1/2 cup white wine ((or low-sodium chicken broth)); 4 cups low-sodium chicken broth; 1/2 cup pearl or pot barley; 1/2 cup dried green lentils, (or 1 14-oz (398 mL) can, drained); 12 large shrimp, (shelled and deveined (optional)); 1/2 cup lightly packed, chopped fresh cilantro, (for garnish)

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Recipe courtesy of GoBarley

Get ready to kick up the flavour in your next meal with this savoury Turkey Gumbo recipe! While it may require a few extra steps to prepare the perfect seasoned oil-and-flour roux, the mouth-watering combination of smoky roasted spices and hearty barley make every effort worth it.

Barley, Lentil and Turkey Gumbo#

Get ready to kick up the flavour in your next meal with this savoury turkey gumbo recipe!

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Course: Soup & Stews

Preparation: Simmering

Prep Time: 15

Cook Time: 55

Total Time: 1 10

Servings:

Author: GoBarley

Ingredients#

2 Tbsp canola oil
2 Tbsp Italian seasoning
1/2 tsp ground white or black pepper
1/4 tsp cayenne pepper
2 Tbsp whole barley flour
3 cloves garlic, minced
1 medium yellow onion, chopped
1 red pepper, sliced
1 small bulb fennel, trimmed and sliced
1 small sweet potato, peeled and cut into half-inch (1cm) cubes
1 lb boneless, skinless turkey breast, cut into bit-sized pieces
3/4 lb turkey sausage (bratwurst style) cut into bite-sized pieces
1/2 cup white wine (or low-sodium chicken broth)
4 cups low-sodium chicken broth
1/2 cup pearl or pot barley
1/2 cup dried green lentils, or 1 14-oz (398 mL) can, drained
12 large shrimp, shelled and deveined (optional)
1/2 cup lightly packed, chopped fresh cilantro, for garnish

Imperial – Metric

Instructions#

In a large, heavy-bottomed skillet with a lid, or a Dutch oven, heat oil over low heat. Stir in Italian seasoning, pepper, cayenne and flour to form a roux. Stir slowly with a fork or whisk for 2 to 3 minutes until the roux has browned. Add garlic, onion, sweet pepper, fennel and sweet potato; stir well to coat vegetables with roux. Sauté for 2 to 3 minutes, just until onion begins to soften.
Add turkey breast and sausage and continue cooking until lightly browned.
Add wine; using a spatula, scrape the browned bits from the bottom of the pan. This will make a dark sauce.
Stir in broth until well combined. Stir in barley and lentils. Cover and simmer for 30 to 40 minutes, stirring occasionally, until barley and lentils are tender. Add a little water, if necessary, to keep the consistency similar to a thick chowder.
If using shrimp, add and simmer until shrimp are pink and cooked through.
Serve gumbo in shallow bowls, garnished with cilantro.

Nutrition Facts

Barley, Lentil and Turkey Gumbo

Serving Size

375 mL

Amount per Serving

Calories

405

% Daily Value*

Fat

Saturated Fat

Cholesterol

Sodium

533

Potassium

673

Carbohydrates

Fiber

Sugar

Protein

* Percent Daily Values are based on a 2000 calorie diet.