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Barley and Vegetables

     
11 Ratings
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Serves: 26 (1/2 cup each)
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Ingredients:

  • 1 medium onion, diced
  • 1 c. diced carrot
  • 1 c. diced celery
  • 1 c. cubed butternut squash
  • 1 tsp olive oil
  • 3 tbsp minced garlic
  • 1 (14.5 oz) can diced tomatoes
  • 1 (14.5 oz) can cannellini beans, drained, rinsed
  • 1 (14.5 oz) can garbanzo beans, drained, rinsed
  • 3 (14.5 oz each) cans vegetable stock, plus additional as needed
  • 2 c. quick-cooking barley
  • 2 tbsp minced fresh rosemary
  • 3 tbsp minced parsley
  • 3 tbsp reduced-sodium vegetable base
  • Sea salt and freshly ground black pepper to taste

All you do

  1. Sauté onion, carrot, celery and squash in olive oil in a stock pot over medium heat until just softened. Stir in garlic and cook an additional minute.
  2. Add tomatoes, beans and vegetable stock; cook until vegetables are softened. Stir in barley, rosemary, parsley, vegetable base. Season with salt and pepper. Simmer until slightly thickened.
  3. If desired, transfer mixture to a baking dish and bake at 350 degrees for 30 minutes or until some of the liquid has been absorbed.

Daily nutritional values:

35% vitamin A 4% calcium
6% vitamin C 6% iron

Nutrition information per serving:

Calories: 100 Protein: 4g
Carbohydrate: 19g Saturated Fat: 0g
Cholesterol: 0mg Sodium: 390mg
Dietary Fiber: 5g Sugar: 2g
Fat: 1g Trans fats: 0g
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