Barley adds a wonderful nutty flavor to stews

It's also an excellent source of soluble fiber.

• 12 ounces boneless lamb shoulder, trimmed and cut into ½" cubes
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil
• 1 medium-size yellow onion, chopped
• 3 cloves garlic, minced
• 2¼ cups water
• 2 medium-size carrots, peeled, halved lengthwise, and thinly sliced
• 1½ cups tomato-vegetable juice
• ½ cup Barley
• ¼ teaspoon each ground cinnamon and ginger
• ¼ teaspoon salt
• 1/8 teaspoon black pepper

Preheat the oven to 350°. Dredge the lamb in the flour, shaking off any excess, in a 5-quart Dutch oven, heat the oil over moderate heat. Add the lamb and sauté for about 4 minutes or until lightly browned. Remove the lamb with a slotted spoon and set aside.

 Add the onion and garlic to the Dutch oven, stirring to coat, then add ½ cup of the water. Cook, stirring occasionally, for 5 minutes or until the onions are translucent. Add the carrots and cook 4 minutes longer. Return the lamb to the saucepan. Stir in the tomato juice, the remaining 1¾ cups water, barley, cinnamon, ginger, salt and pepper. Bring to boil over moderate heat. Cover and transfer to the oven. Bake for 55 minutes or until the lamb is tender and the barely is cooked through. Serve with crusty French bread and a green salad. Serves 4.