Go Back
–+ servings
barley lentil turkey gumbo

Barley, Lentil and Turkey Gumbo

Get ready to kick up the flavour in your next meal with this savoury turkey gumbo recipe!
No ratings yet
Print Pin Share
Course: Soup & Stews
Preparation: Simmering
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 6
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
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
76
mg
25
%
Sodium
 
533
mg
23
%
Potassium
 
673
mg
19
%
Carbohydrates
 
36
g
12
%
Fiber
 
8
g
33
%
Sugar
 
4
g
4
%
Protein
 
38
g
76
%
* Percent Daily Values are based on a 2000 calorie diet.