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Barley Stew

Submitted by danielle

YIELD

4 servings

PREP

30 min

COOK

60 min

READY

90 min

Ingredients

1

CUP PEARL BARLEY

1

LARGE ONIONS
chopped

2

EACH GARLIC CLOVES
peeled and minced

4

SLICES GINGER

2

CANS TOMATOES
whole, peeled, cut into chunks *

2

EACH CARROTS
chopped

1

SMALL KIDNEY BEANS, CANNED *

1

TEASPOON CURRY POWDER
optional

4

EACH CELERY STALKS
cut into small pieces

2-3

EACH POTATOES
peeled, chopped

5

CUPS WATER

Directions

Place barley in large Pyrex bowl, add water, cover with plastic wrap and nuke for 20 minutes on full power. May need 10 more minutes until barley is cooked.

Sauté onion, garlic, ginger and curry in nonstick pan. Continue to sauté adding the remaining ingredients; bring to a boil and turn to a simmer.

Simmer 30 to 45 minutes until potatoes & carrots are cooked. You may have to add more water.

Serve with hot bread.

Variations: Add other vegetables such as corn, peas. Omit potatoes.

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 554g (19.5 oz)

Amount per Serving

Calories 352 4% of calories from fat

% Daily Value *

Total Fat 1g 2%

Saturated Fat 0g 2%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 267mg 11%

Total Carbohydrate 25g 25%

Dietary Fiber 12g 48%

Sugars g

Protein 22g

Vitamin A 107% • Vitamin C 25%

Calcium 10% • Iron 16%

* based on a 2,000 calorie diet How is this calculated?

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

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