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Mushroom Barley Stew

 
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Tasty and nutritious. This big pot of stew will warm up your whole family and provides both delicious flavor and health benefits.

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

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

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

First you need to get ready these a few ingredients.
Second you need these seasoning ingredients.
Slice the mushrooms and chop the carrot.
Next chop the bell peppers and onions.

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 carrots into a hot wok with a little oil,
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.

Add the mushrooms
and cook just until the mushrooms start giving up their liquid.
Add the garbanzo beans, barley,
and pour in the vegetable stock.
Add the spices to taste.
Cook it until it's really hot.

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.

Serve hot, and enjoy.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 173g (6.1 oz)
Amount per Serving
Calories 2725% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 197mg 8%
Total Carbohydrate 19g 19%
Dietary Fiber 12g 47%
Sugars g
Protein 18g
Vitamin A 62% Vitamin C 61%
Calcium 5% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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