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chickpea and barley vegetable stew - Hearth Cuisine

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6 High-Protein Foods You Should Know About

November 16th, 2007


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capriuni
01:10 am - chickpea and barley vegetable stew
Either an entree, or a side dish, depending on the size of the serving. A two-cup serving for dinner kept me full all night.

Made this last night, and made enough for several meals for one, so it's a good thing to make one day of the week, and put the rest of in the fridge when you want a quick reheat later.

This is one of those open-and-dump recipes, so except for the premeasured cans of things, and the barley (which I had to measure, to make sure it came out all right in proportion to the liquid, and actually cooked), all amounts are aproximate.

I used frozen veggies. But if you feel better going with fresh, do so.

Put into a two quart pot:
  • 1 14 oz can petite diced tomatoes, and the same amount of water

  • 1 15 oz can chickpeas (aka Garbonzo beans), drained and rinsed

  • Aproximately 1 cup each:
    • sliced carrots

    • sliced bell peppers

    • Cut leaf spinach

  • About one tablespoon of your favorite salt-free Italian seasoning blend

  • Garlic powder (to taste)

  • Cayenne powder (to taste)

Bring to a rapid boil, and add:
  • 3/4 cup Pearl barley

Stir it in, cover the pot tightly, and lower the heat to a simmer. Cook without stirring 45 minutes, or until the barley has absorbed nearly all the liquid, and is tender to the tooth (basically, cook the barley just the way you'd cook brown rice).



Notes: A tablespoon or two of tomato paste would not have gone awry, if I'd had it to add, nor would some diced onion.
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[User Picture]
From:alryssa
Date:November 16th, 2007 07:45 pm (UTC)
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That sounds like some good comfort food, right there.
[User Picture]
From:capriuni
Date:November 16th, 2007 08:40 pm (UTC)
(Link)
Oh, it is...

And digustingly healthy, to boot.

Barley: It's not just for Oxtail, anymore.

Edited at 2007-11-16 08:49 pm (UTC)

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