Vegetable Barley with White Beans

14 40 173
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 6
Vegetable Barley with White Beans
Health Highlights

Ingredients


2 tsp Extra virgin olive oil
1 cup chopped Carrots
1 cup White onion (diced)
1 cup diced Celery
1 1/2 cup Shiitake mushrooms, raw (cleaned, stems removed and sliced)
1 can (15oz) Cannellini beans, canned (rinsed and drained)
1 1/2 l Vegetable stock/broth, low sodium
1/2 cup Barley, dry
1/4 tsp, ground Thyme, dried
1/2 tsp Garlic powder
1 tsp, leaves Basil, dried
2 leaf Bay leaf
1 pinch Salt (to taste)
1 dash Black pepper (to taste)

Instructions


  1. Heat olive oil in a 2-quart saucepan over medium heat.
  2. Add the carrot, onion, and celery and sauté for 3 minutes.
  3. Add mushrooms and cook for 2 minutes more.
  4. Add beans, stock, barley, herbs/spices, and bay leaves.
  5. Cook over medium-low heat for approximately 20 - 25 minutes or until the barley is cooked.
  6. Remove bay leaves and season with additional salt and pepper to taste.

     

Notes:

Quick Tips

  • Have trouble digesting beans? Instead of using canned, try soaking dried beans for 24 hours, changing the water several times. Drain, add new water and cook with a piece of kombu which makes the beans more digestible.
  • Gluten free? Use buckwheat, brown rice, or quinoa in place of the barley.

Nutrition Facts

Per Portion

Calories 173
Calories from fat 26.8
Calories from saturated fat 3.5
Total Fat 3.0 g
Saturated Fat 0.4 g
Trans Fat 0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 11.9 g
Cholesterol 0
Sodium 219 mg
Potassium 421 mg
Total Carbohydrate 33 g
Dietary Fiber 8.3 g
Sugars 4.5 g
Protein 8.2 g

Dietary servings

Per Portion


Grain 0.8
Meat Alternative 0.4
Vegetables 2.2

Energy sources


Pygal66%457.4104255676093236.324187994945816%292.7143219750899204.0151490132841219%330.94158074482704122.2446977864590766%16%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Side




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