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 Trivia

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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