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- Other whole grain stews or soups:
- Cookinâ Canuckâs Lean Bison & Barley Soup with Green Peas
- Cookinâ Canuckâs Hearty Chicken Stew with Butternut Squash & Quinoa
- La Fujimamaâs Toshikoshi Soba (Soba Noodle Soup)
- Skinnytasteâs Beef, Potato & Quinoa Soup
- fANNEtastic Foodâs Turkey, Veggie & Barley Chili
- Barley Stew Recipe with Caramelized Onions, White Beans & Spinach
- From the kitchen of Cookin Canuck. www.cookincanuck.com
- Ingredients
- 2 tsp olive oil
- 2 medium yellow onions, cut in half & thinly sliced
- 1/4 cup water
- 1 tbsp balsamic vinegar
- 3 garlic cloves, minced
- 3/4 tsp dried thyme
- 1/2 tsp kosher salt
- 1/2 tsp ground pepper
- 1 (14.5 oz) can diced tomatoes, including juices
- 1 cup pearl barley
- 4 cups vegetable broth, plus more for thinning
- 1 (14.5 oz) can cannellini beans
- 3 cups (packed) fresh spinach leaves
- Salt and pepper, to taste
View Full Recipe at Cookin' Canuck
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 2088g | |
| Calories 1362 | |
| Calories from Fat 129 | 9% |
| Total Fat 14.68g | 18% |
| Saturated Fat 2.53g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 6602mg | 275% |
| Potassium 2375mg | 68% |
| Total Carbs 267.32g | 71% |
| Dietary Fiber 61.8g | 206% |
| Sugars 33.58g | 22% |
| Protein 48.46g | 78% |
%20and%20fiber%20(barley%20and%20spinach)%20and,%20most%20importantly,%20my%20family%20enjoys%20(thank%20you,%20caramelized%20onions).%3C/p%3E%3Cp%3EMy%20poor%20husband%20had%20to%20listen%20patiently%20as%20I%20rattled%20off%20the%20nutritional%20data%20(see%20the%20bottom%20of%20the%20recipe).%20However,%20truth%20be%20told,%20he%E2%80%99s%20even%20better%20at%20keeping%20track%20of%20his%20protein,%20fiber%20and%20healthy%20fat%20intake%20than%20I%20am%20as%20he%20prepares%20for%20his%20next%20marathon%20(Boston,%20baby!)%20As%20a%20result%20we%20eat%20a%20lot%20(and%20I%20mean%20%E2%80%9Ca%20lot%E2%80%9D)%20of%20whole%20grains,%20lean%20protein,%20vegetables%20and%20fruits,%20and%20try%20to%20keep%20the%20siren%20calls%20of%20the%20sugared%20treats%20to%20a%20dull%20roar.%3C/p%3E%3Cp%3EIf%20you%20really%20determined%20to%20take%20advantage%20of%20barley%E2%80%99s%20nutritional%20benefits,%20look%20for%20hulled%20barley,%20usually%20found%20in%20health%20food%20stores.%20In%20this%20form,%20only%20the%20outer%20layer%20of%20the%20barley%20layer%20is%20removed,%20leaving%20the%20nutritious%20bran%20layer%20intact.%20The%20downside%20is%20that%20the%20barley%20will%20take%20longer%20to%20cook.%20Pearl%20barley,%20which%20is%20more%20widely%20available,%20takes%20less%20time%20to%20cook%20than%20the%20hulled%20barley.%20The%20payoff,%20however,%20is%20that%20both%20the%20outer%20and%20bran%20layers%20are%20removed%20to%20leave%20the%20inner%20pearl%20exposed.%20That%20being%20said,%20pearl%20barley%20still%20boasts%20some%20nutritional%20benefits,%20weighing%20in%20with%206%20grams%20of%20fiber%20and%204%20grams%20of%20protein%20per%20cup%20of%20cooked%20barley.%3C/p%3E%3Cp%3EI%20recently%20spotted%20quick%20cooking%20barley%20on%20the%20shelf%20at%20my%20local%20supermarket,%20but%20have%20never%20tried%20it.%20If%20you%20have%20any%20experience%20cooking%20with%20it,%20I%E2%80%99d%20love%20to%20hear%20your%20thoughts%20on%20the%20taste%20and%20texture.%3C/p%3E%3Cp%3EThe%20recipe:%3C/p%3E%3Cp%3EHeat%20olive%20oil%20in%20a%20large%20saucepan%20set%20over%20medium%20heat.%20Add%20the%20onions%20and%20cook%20until%20softened,%20about%2015%20minutes.%3C/p%3E%3Cp%3EAdd%201/4%20cup%20water,%20cover%20the%20pan%20and%20cook%20until%20the%20onions%20are%20golden%20brown,%20about%2015%20minutes.%3C/p%3E%3Cp%3EAdd%20the%20balsamic%20vinegar,%20garlic,%20thyme,%20salt%20and%20pepper,%20and%20cook%20for%20additional%2030%20seconds.%3C/p%3E%3Cp%3EAdd%20the%20diced%20tomatoes%20and%20their%20juices%20and%20cook,%20stirring%20for%201%20minute.%3C/p%3E%3Cp%3EAdd%20the%20pearl%20barley%20and%20vegetable%20broth.%20Bring%20the%20mixture%20to%20a%20boil,%20cover%20the%20pan%20and%20reduce%20heat%20to%20medium-low.%20Simmer%20until%20the%20barley%20is%20almost%20tender,%20about%2040%20minutes.%3C/p%3E%3Cp%3EStir%20in%20the%20cannellini%20beans,%20cover%20and%20cook%20for%20additional%2010%20minutes,%20or%20until%20the%20barley%20is%20tender.%3C/p%3E%3Cp%3EStir%20in%20the%20spinach%20and%20cook%20until%20the%20spinach%20is%20wilted,%203%20to%204%20minutes.%3C/p%3E%3Cp%3ETaste%20and%20season%20with%20salt%20and%20pepper,%20if%20necessary.%20If%20the%20stew%20is%20too%20thick,%20add%20some%20vegetable%20broth%20to%20thin%20it.%20Serve.%3C/p%3E%3Cp%3EInstructions%3C/p%3E%3Cp%3EHeat%20olive%20oil%20in%20a%20large%20saucepan%20set%20over%20medium%20heat.%3C/p%3E%3Cp%3EAdd%20the%20onions%20and%20cook%20until%20softened,%20about%2015%20minutes.%3C/p%3E%3Cp%3EAdd%201/4%20cup%20water,%20cover%20the%20pan%20and%20cook%20until%20the%20onions%20are%20golden%20brown,%20about%2015%20minutes.%3C/p%3E%3Cp%3EAdd%20the%20balsamic%20vinegar,%20garlic,%20thyme,%20salt%20and%20pepper,%20and%20cook%20for%20additional%2030%20seconds.%3C/p%3E%3Cp%3EAdd%20the%20diced%20tomatoes%20and%20their%20juices%20and%20cook,%20stirring%20for%201%20minute.%3C/p%3E%3Cp%3EAdd%20the%20barley%20and%20vegetable%20broth.%20Bring%20the%20mixture%20to%20a%20boil,%20cover%20the%20pan%20and%20reduce%20heat%20to%20medium-low.%20Simmer%20until%20the%20barley%20is%20almost%20tender,%20about%2040%20minutes.%3C/p%3E%3Cp%3EStir%20in%20the%20cannellini%20beans,%20cover%20and%20cook%20for%20additional%2010%20minutes,%20or%20until%20the%20barley%20is%20tender.%3C/p%3E%3Cp%3EStir%20in%20the%20spinach%20and%20cook%20until%20the%20spinach%20is%20wilted,%203%20to%204%20minutes.%20Taste%20and%20season%20with%20salt%20and%20pepper,%20if%20necessary.%20If%20the%20stew%20is%20too%20thick,%20add%20some%20vegetable%20broth%20to%20thin%20it.%20Serve.%3C/p%3E%3Cp%3ENotes%3C/p%3E%3Cp%3ECalories%20261%20/%20Total%20Fat%202.3g%20/%20Saturated%20Fat%200.4g%20/%20Cholesterol%200mg%20/%20Sodium%20610.5mg%20/%20Total%20Carbohydrates%2051.1g%20/%20Fiber%2010.8g%20/%20Sugars%204.1g%20/%20Protein%2010.3g%20/%20WW%20(Old%20Points)%205%20/%20WW%20(Points+)%206%20/%20(Nutritional%20data%20does%20not%20include%20extra%20salt,%20pepper%20or%20broth.)%3C/p%3E%3Cp%3E2.0%3C/p%3E%3Cp%3Ebarley,%3C/p%3E%3Cp%3EBean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