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Ингредиенты
- 1/2 c. chickpeas garbanzos
- 1/2 c. kidney beans
- 1 c. barley
- 8 c. water
- 1 x onion
- 1 x carrot
- 1 x turnip
- 1/4 sm cabbage head shredded
- 2 Tbsp. corn oil
- Â Â Or possibly sesame oil
- 1 tsp sea salt
- 2 Tbsp. shoyu
- Â Â Or possibly tamari to taste
- 1 handf parsley minced
Инструкции
- Wash the chickpeas and beans separately, then soak each separately in 2 c. cool water for 8 hrs; or possibly bring to a boil, simmer for 2 min, and allow to soak in the hot water for 2 hrs.
- Drain beans; add in fresh water to cover. Bring beans and chickpeas to a boil; reduce heat, cover, and simmer for 30 min. Then combine the beans and chickpeas with their cooking water in a 4- to 6-qt pot. Add in the barley and remaining 4 c. of water; cover and bring to a simmer, cooking for 40 min.
- Chop the onion, dice the carrot and turnip, and shred the cabbage. Heat the oil in a large skillet over medium heat; add in the onion and saute/fry, then add in the rest of the vegetables, stirring well after each addition.
- Continue to saute/fry for 10-15 minutely Now stir the vegetable mix into the beans and barley; add in more water if needed and simmer for 25 min.
- Season. Garnish the soup with minced parsley and serve.
- REF*Recipe from THE BOOK OF WHOLE MEALS: A Seasonal Guide to Assembling Balanced Vegetarian Breakfasts, Lunches and Dinners, by Annemarie Colbin,
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 691g | |
| Recipe makes 4 servings | |
| Calories 332 | |
| Calories from Fat 72 | 22% |
| Total Fat 8.23g | 10% |
| Saturated Fat 1.13g | 5% |
| Trans Fat 0.02g | |
| Cholesterol 0mg | 0% |
| Sodium 1185mg | 49% |
| Potassium 482mg | 14% |
| Total Carbs 57.02g | 15% |
| Dietary Fiber 13.3g | 44% |
| Sugars 5.89g | 4% |
| Protein 10.03g | 16% |
