Vegetable Barley with White Beans

14 40 204
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 6
Vegetable Barley with White Beans
Health Rating


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
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)


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 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 salt and pepper.
7. Top with parmesan cheese if desired. (omit for dairy free)


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.

Nutritional Highlights:
are a great source of antioxidants!

are an important source of protein for vegetarians!

Nutrition Facts

Per Portion

Calories 204
Calories from fat 21.2
Calories from saturated fat 24.8
Total Fat 2.4 g
Saturated Fat 2.8 g
Trans Fat 0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 11.9 g
Cholesterol 0
Sodium 1013 mg
Potassium 622 mg
Total Carbohydrate 38 g
Dietary Fiber 10.5 g
Sugars 4.1 g
Protein 8.2 g

Dietary servings

Per Portion

Grain 0.8
Meat Alternative 0.4
Vegetables 2.2

Energy sources

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