Tuesday, March 22, 2011

Vegan recipe of the week: White Bean, Spinach, and Barley Stew

I made this last night and it was amazing. I found the recipe on line at but modified it a bit to my liking. So here it is:


1 cup uncooked pearl barley
3 cups water
2 small onions, chopped
2 cloves garlic, minced
1 Tbsp soy sauce
1/2 vegetable bullion cube (natural, no MSG)
1 tsp oregano
1/2 tsp dill
2 small or one yellow, orange, or red bell pepper
1 19-ounce can white beans, drained and rinsed
1 28-ounce can Italian-style Roma tomatoes, including liquid
2 cups fresh spinach
Salt and pepper to taste


1. Bring the barley and water to a boil in a large pot. Cover, reduce heat to low, and simmer 30 minutes.
2. Add more water if needed, about 1 cup. Add onions, garlic, soy sauce, and spices right into the pot. Simmer for another 20 minutes.
3. Add pepper, beans, and tomatoes. Chop tomatoes in the pot, and stir; simmer another 15-20 minutes. Add more water if needed.
4. Add spinach and salt and pepper. Continue cooking 10 minutes, or until spinach is wilted.

Makes about six 2-cup servings.

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