Sweet & Sour Barley-Bean Stew

Sweet & Sour Barley-Bean Stew is a main course that serves 4. Watching your figure? This dairy free and lacto ovo vegetarian recipe has 383 calories, 14g of protein, and 3g of fat per serving. For $1.38 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. Head to the store and pick up onion, pepper, lemon juice, and a few other things to make it today. 19 people have made this recipe and would make it again. It is perfect for Autumn. From preparation to the plate, this recipe takes around 1 hour. It is brought to you by Eating Well. Taking all factors into account, this recipe earns a spoonacular score of 84%, which is awesome. If you like this recipe, you might also like recipes such as Beef, Bean and Barley Stew, Barley and Cannellini Bean Stew, and Slow Cooker Bean and Barley Stew.

Servings: 4

Preparation duration: 30 minutes

Cooking duration: 30 minutes

 

Ingredients:

4 tablespoons finely chopped fresh basil, divided, plus whole leaves for garnish

1 15-ounce can cannellini beans, rinsed

1 15-ounce can crushed tomatoes

1 large eggplant, cut into 1-inch cubes

1 clove garlic, minced

3 tablespoons mild honey

1 tablespoon kosher salt

1/4 cup lemon juice

2 teaspoons extra-virgin olive oil

1 onion, slivered

2/3 cup pearl barley

Freshly ground pepper, to taste

Equipment:

sauce pan

colander

frying pan

Cooking instruction summary:

Cook barley in a large saucepan of boiling salted water until just tender, 30 to 35 minutes. Drain and rinse under cold water.Meanwhile, place eggplant in a large colander and sprinkle with salt. Let stand for 30 minutes. Rinse with cold water and squeeze firmly to remove excess moisture.Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and saut until beginning to color, about 6 to 8 minutes. Stir in prepared eggplant, tomatoes, 2 tablespoons basil, lemon juice and honey. Cover, reduce heat to low and simmer until the eggplant is tender, 10 to 15 minutes.Stir in reserved barley and beans and heat for 2 minutes. Season with salt and pepper and stir in remaining 2 tablespoons chopped basil. Serve hot, garnished with whole basil leaves.

 

Step by step:


1. Cook barley in a large saucepan of boiling salted water until just tender, 30 to 35 minutes.

2. Drain and rinse under cold water.Meanwhile, place eggplant in a large colander and sprinkle with salt.

3. Let stand for 30 minutes. Rinse with cold water and squeeze firmly to remove excess moisture.

4. Heat oil in a large nonstick skillet over medium heat.

5. Add onion and garlic and saut until beginning to color, about 6 to 8 minutes. Stir in prepared eggplant, tomatoes, 2 tablespoons basil, lemon juice and honey. Cover, reduce heat to low and simmer until the eggplant is tender, 10 to 15 minutes.Stir in reserved barley and beans and heat for 2 minutes. Season with salt and pepper and stir in remaining 2 tablespoons chopped basil.

6. Serve hot, garnished with whole basil leaves.


Nutrition Information:

Quickview
405k Calories
15g Protein
3g Total Fat
84g Carbs
52% Health Score
Limit These
Calories
405k
20%

Fat
3g
5%

  Saturated Fat
0.56g
3%

Carbohydrates
84g
28%

  Sugar
26g
30%

Cholesterol
0.0mg
0%

Sodium
1900mg
83%

Get Enough Of These
Protein
15g
30%

Vitamin C
116mg
141%

Manganese
1mg
81%

Fiber
17g
72%

Vitamin A
2701IU
54%

Folate
160µg
40%

Potassium
1380mg
39%

Copper
0.72mg
36%

Vitamin B6
0.7mg
35%

Iron
6mg
35%

Magnesium
132mg
33%

Vitamin E
4mg
27%

Phosphorus
263mg
26%

Vitamin K
26µg
25%

Vitamin B1
0.35mg
23%

Vitamin B3
4mg
23%

Selenium
15µg
22%

Zinc
2mg
18%

Calcium
153mg
15%

Vitamin B2
0.26mg
15%

Vitamin B5
1mg
12%

covered percent of daily need
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Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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