Recipe Idea: White Bean and Barley Stew
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Hi. It’s Lois in the kitchen at Recipe Idea Shop. The first time I made this White Bean and Barley Stew, I took it to a service day at Shiloh Quaker Camp. The “crew” was planting trees around the pond. I did the cooking. This was very good. It’s easy and delicious. The second time I made it, I added a teaspoon of fennel seeds to the recipe and it was absolutely yummy. So that’s how I have written the recipe today.
The recipe, with a few modifications, comes from a wonderful cookbook, The Tastes of Ayurveda by Amrita Sondhi. This cookbook tells you how to balance the ingredients to create the right amount of elements (air, fire, earth) to improve your health. I’ve tried a few recipes and they are really good. I have to study it more to figure out what type of person I am and what ingredients I should use, though. Sondhi gives alternative ingredients to work with your body type. I heartily recommend the cookbook!
Read on for recipe and nutrition…
- 1 tablespoon olive oil
- 1 cup chopped onions
- 1 cup diced celery
- 1 large russet potato, peeled and diced
- 1 1/2 cups chopped carrots
- 2 garlic cloves, minced
- 2 cups chopped tomatoes (can used canned, diced tomatoes)
- 1 cup chopped green or red peppers
- 2 cups vegetable stock
- 2 cups cannellini (white kidney) beans or navy beans, cooked al dente
- 1/4 cup barley
- 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
- 1 teaspoon fennel seeds
- 1/4 teaspoon freshly ground pepper
- 1/2 cup chopped fresh parsley
- Heat oil in a large pot on medium heat.
- Add onions, celery, potato, carrots and saute for 3-4 minutes.
- Add garlic, tomatoes and bell peppers and continue cooking for 3 minutes.
- Add stock, beans, barley, fennel, thyme and pepper.
- Simmer for 40 minutes until barley is cooked through.
- Season with salt and pepper as desired and serve garnished with parsley.