Mushroom Barley Stew
Tasty and nutritious. This big pot of stew will warm up your whole family and provides both delicious flavor and health benefits.
Ingredients
| 1 |
carrots
cut into bite-sized pieces |
||
| 2 | cloves |
garlic
large, peeled and minced |
|
| ½ |
onions
sliced |
||
| ½ |
sweet red bell peppers
chopped |
||
| ½ |
green bell peppers
chopped |
||
| 1 | cup |
mushrooms
|
* |
| 1 | cup |
pearl barley
cooked |
|
| 1 | cup |
chickpeas (garbanzo beans)
cooked |
|
| 1 | can |
vegetable stock
|
* |
|
cumin
to taste |
* | ||
|
red hot pepper sauce
to taste |
* | ||
|
black pepper
to taste |
* | ||
|
soy sauce, tamari
to taste |
* | ||
|
salt
to taste |
* | ||
|
lemon juice
to taste |
* |
Directions
Toss the carrots into a hot wok and cook for a few minutes, add the garlic, onions and green and red bell peppers, deglazig the pan with water or tamari.
Add the mushrooms and cook just until the mushrooms start giving up their liquid. Add the garbanzo beans, barley, and vegetable stock. Add spices to taste.
Note:
The tamari really worked well in this, but I only used a tablespoon for the whole recipe.
The black pepper and tabasco gave it some "kick" and I threw in the cumin because I like the flavor. Add these in small amounts if you don't like things really hot. The salt is optional.
You can add more water and/or water/tamari mix if you want to make it a little soupier. Cook it until it's really hot and serve over toasted whole wheat bread, like a sloppy joe.
Even though it's been warm during the day here in the Northeast, we've still had some cool evenings, so hot food has been okay. This is good served with fruit salad or tossed salad.
Nutrition Facts
Serving Size 173g (6.1 oz)
