Barley Cannellini Bean Stew With Broccoli And Tomatoes Recipe
Servings: 6
Ingredients
- 2 Tbsp. canola oil
- 3 x cloves garlic, chopped
- 1 lrg yellow onion
- 1 x 28 ounce can crushed tomatoes
- 4 c. vegetable stock, preferrably homemade
- 1 c. dry cannellini beans
- 3/4 c. uncooked barley
- 2 c. minced broccoli
- 2 med carrot, minced
- 3 Tbsp. fresh oregano leaves
- 1/8 tsp salt several grinds black pepper
Directions
- Heat the oil in a stockpot over medium heat and saute/fry the onion and garlic for several min, then add in the tomatoes, vegetable stock, and beans. Bring to a boil, reduce the heat to medium, and simmer, stirring occasionally, 25 min. Meanwhile, put the barley in a small pan with a tight fitting lid.
- Add in 2 c. of warm water, cover, and let stand 20 min. Add in the barley to the soup, along with its soaking liquid, return to a simmer, and cook an additional 20 min over medium heat. Stir in the broccoli, carrots, oregano, salt, and pepper, plus 2 c. of warm water, and cook 20-25 min longer till the vegetables and beans are tender. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 429g | |
| Recipe makes 6 servings | |
| Calories 246 | |
| Calories from Fat 52 | 21% |
| Total Fat 5.89g | 7% |
| Saturated Fat 0.58g | 2% |
| Trans Fat 0.02g | |
| Cholesterol 0mg | 0% |
| Sodium 1006mg | 42% |
| Potassium 755mg | 22% |
| Total Carbs 44.14g | 12% |
| Dietary Fiber 10.8g | 36% |
| Sugars 4.52g | 3% |
| Protein 8.15g | 13% |
