Vegetable Barley with White Beans

14 40 174
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 dash 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.

Nutrition Facts

Per Portion

Calories 174
Calories from fat 21.2
Calories from saturated fat 3.5
Total Fat 2.4 g
Saturated Fat 0.4 g
Trans Fat 0 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 11.9 g
Cholesterol 0
Sodium 106 mg
Potassium 599 mg
Total Carbohydrate 34 g
Dietary Fiber 8.3 g
Sugars 4.5 g
Protein 8.1 g

Dietary servings

Per Portion


Grain 0.8
Meat Alternative 0.4
Vegetables 2.2

Energy sources


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