mixed bean and barley italian soup/stew

[Guest guest]

This was yummers! Can't wait to reheat this tomorrow

 

(I only used part of the 1 pound bag of beans)

 

 

* Exported from MasterCook *

 

Mixed Bean and Barley Italian Stew (Crockpot) - 3

 

Recipe By :KP Slimmer Meals Cookbook, Hanneman, 2001-11

Serving Size : 6 Preparation Time :0:00

Categories : Soups Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

6 ounces bean and barley soup mix -- soaked overnight

water to cover

romain lettuce leaf (optional)

SAUTE:

olive oil spray

1 tablespoon olive oil

1 teaspoon unsalted butter

1 cup finely chopped onion

1 teaspoon dried basil

pinch coarsley ground seasoned pepper -- Lawry's

pinch vegetable flakes (salt substitute) -- Lawry's or Perc

1 cup finely chopped celery

1 cup finely chopped carrot

1 cup finely chopped red bell pepper

1 teaspoon crushed garlic -- or more to taste

2 whole bay leaves

1/2 teaspoon Italian herbal seasoning

SOUP:

8 ounces marinara sauce or seasoned tomato sauce

16 ounces canned chopped tomatoes -- (14-16-oz)

2 cups defatted low-sodium broth (chicken- or vegetable

flavored)

water as needed

ADD:

salt and pepper -- to taste

Italian herbs (if needed)

1 sun-dried tomato half -- minced

 

Soak beans overnight. Drain and rinse well. Transfer beans to a heavy bottom

stock pot. Add cold, filtered (low sodium; low calcium) water to cover an inch

above the beans. Add lettuce leaf (optional). Bring to a boil. Reduce heat to a

gentle, bubbling simmer and cook 20 minutes, skimming occasionally. Drain,

rinse. Discard lettuce leaf, if using.

 

Meanwhile, chop the vegetabes. Lightly spray a large skillet. Add olive oil and

heat over medium. Add butter and swirl to coat. Add the onion and stir to coat.

Add basil, ground pepper and salt substitute. Saute, stirring occasionally,

until onion is translucent (about 3 minutes). Add the celery, carrot, bell

pepper, garlic, bay and Italian seasonings. Stir to combine and saute for 5

minutes or until the vegetables are soft and aromatic.

 

Combine the beans, sauteed vegetables, marinara and tomatoes in a crockpot. Add

broth. Add more water if the beans are not covered (at least 1/2-inch) -- which

will yield 1 cup servings for everyone. Cook, with lid: medium for 4-6 hours; or

low for 6 to 8 hours. About 30 minutes before serving, taste the soup and adjust

the seasonings, adding salt, pepper, more herbs and sun-dried tomato.

 

POINTS 3 - per cup - 190 Calories; 5g Fat (20.9% calories from fat); 31g

Carbohydrate; 10g Dietary Fiber

 

VARIATION:

- Substitute 2 1/2 (or more) cups cooked beans, drained and rinsed.

- Mexican or American Southwestern flavored soup: Barbecue sauce instead of

marinara; canned tomatoes with chilies; chili blend and cilantro instead of

Italian and bay; oregano instead of basil.

 

PRODUCT INGREDIENT LIST:

baby limas, black turtle, blackeye peas, dark red kidney, garbanzos, great

northern, green lentils, green split peas, large limas, light red kidney, navy,

pink, pinto, red lentils, small red beans, small white beans, yellow split peas,

pearl barley.

 

TIPS:

- Soften the beans for a slow cooker by soaking them overnight; cooking them

gently for 20 minutes or until firm but pliable (feels like pinching a fresh

green bean). Rinse well. Combine the beans with the recipe ingredients.

- A lettuce leaf tends to attrack foam; removes starch.

- Add salt to beans after they have softened. The calcium in tap water is a

salt.

 

Source:

" Adapted from recipe on 1-lb bag of Trader Joe's 17 Bean and Barley Soup Mix "

Yield:

" 6 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 190 Calories; 5g Fat (20.9% calories from

fat); 8g Protein; 31g Carbohydrate; 10g Dietary Fiber; 2mg Cholesterol; 642mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.

 

Serving Ideas : Offer grated Parmesan, bread and/or salad.

 

NOTES : Mixed beans make hearty vegetable stews. Instead of using twice as many

beans as vegetables, this stew uses equal the amount. The tomato plays a

supportive role in this one. There's just enough tomato in the soup to make a

smooth sauce. The aroma as it cooks could sell the house. (Photo:

www.home.earthlink.net/~kitpath 2001-11/04)

 

 

Nutr. Assoc. : 3092 1582 2130706543 0 0 0 0 0 0 4442 4828 0 0 4487 0 0 3776 0

4103 2470 0 1582 0 0 3776 0

 

=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~

Kitpath's Riverside, Recipes and Things Mastercook

Cookbooks: http://home.earthlink.net/~kitpath/

New: Lots of California Produce Recipes