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Ингредиенты
- 1/2 CUP BARLEY
- 1 1/2 CUPS VEGETABLE STOCK
- 4 TABLESPOONS OLIVE OIL
- 4 PESTO CUBES, SOFTENED
- 1 LARGE VIDALIA ONION, CHOPPED
- 4 GARLIC CLOVES, PRESSED
- 1 TEAS. GROUND CUMIN, MORE FOR SPICIER CHILI
- 1/4 TEAS. CHILI POWDER
- 1/4 TEAS. CAYENNE PEPPER
- 1 TEAS. SALT
- 1 GREEN & 1 RED PEPPER (IF AVAILABLE) CHOPPED
- 1-28 OZ. CAN DICED tomatoes">TOMATOES (UNDRAINED) OR FRESH tomatoes">TOMATOES IF AVAILABLE
- 2 CUPS FRESH OR FROZEN ORGANIC PEAS OR CORN
- 1- 15 OZ. CAN/1 CUP NAVY OR BLACK BEANS RINSED & DRAINED OR FROZEN & THAWED.
- 1- 15 OZ. CAN/1 CUP RED KIDNEY BEANS, RINSED & DRAINED OR FROZEN & THAWED
- 1 JAR OF ORGANIC PASTA SAUCE, AS NEEDED
- GRATED PARMESAN CHEESE
Инструкции
- PLACE BARLEY AND STOCK IN A SMALL SAUCEPAN. BRING TO A BOIL OVER HIGH HEAT. REDUCE HEAT, COVER AND SIMMER SLOWLY UNTIL TENDER BUT SLIGHTLY CHEWY. LEAVE COVERED AND SET ASIDE.
- HEAT OLIVE OIL IN A SEPARATE PAN AND SAUTE' ONIONS, PESTO, GARLIC, CUMIN, CHILI POWDER, CAYENNE PEPPER UNTIL ONIONS BEGIN TO SOFTEN.
- STIR IN THE PEPPERS, TOMATOES, PEAS OR CORN, BEANS AND BARLEY AND COOK ON HIGH FOR 1 HOUR AND ON LOW FOR AN HOUR UNTIL ALL VEGGIES ARE SOFT.
- ADD THE PASTA SAUCE AS NEEDED.
- TOP WITH GRATED PARMESAN CHEESE IF DESIRED.
- SERVE ON ORGANIC BOW TIES (PASTA) OR BROWN RICE.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 298g | |
| Recipe makes 6 servings | |
| Calories 305 | |
| Calories from Fat 179 | 59% |
| Total Fat 20.1g | 25% |
| Saturated Fat 3.26g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 697mg | 29% |
| Potassium 475mg | 14% |
| Total Carbs 27.41g | 7% |
| Dietary Fiber 5.8g | 19% |
| Sugars 7.89g | 5% |
| Protein 6.18g | 10% |
