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

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
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 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)
Enjoy!
 

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


Pygal74%444.880025225615254.0816792815129810%294.62387862955427174.7273484778405416%337.5057039434713118.2256728934724874%10%16%CarbohydratesFatProtein

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.

Nutritional Highlights:
Mushrooms
are a great source of antioxidants!

Beans
are an important source of protein for vegetarians!


Recipe from:
Lunch
Main
Side