Mushroom Barley Stew

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* Exported from MasterCook *

 

Mushroom Barley Stew

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

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Amount Measure Ingredient -- Preparation Method

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1 cup cooked barley

1 cup cooked garbanzo beans

1/2 green pepper -- chopped

1/2 red pepper -- chopped

1 carrot -- cut into bite-sized pieces

1/2 onion -- sliced

chopped mushrooms (use your favorite

amount or none)

2 large cloves garlic -- crushed

One can vegetable stock (I used Hain

fatfree veggie broth) -- or 2 cups homemade stock

Spices: cumin, tabasco sauce, black

pepper, salt (just a bit), and lemon juice

 

 

 

 

Toss the carrots into a hot wok and cook for a few minutes, add the garlic,

onions and green peppers, deglazig the pan with water or tamari. Add the

mushrooms and cook just until the mushrooms start giving up their liquid. Add

the garbanzo beans, barley, and vegetable stock.

 

Add spices to taste. The tamari really worked well in this, but I only used a

tablespoon for the whole recipe. The black pepper and tabasco gave it some

" kick " and I threw in the cumin because I like the flavor. Add these in small

amounts if you don't like things really hot. I ended up having something that

was too hot because I accidentally threw in too much tabasco (I used the lemon

juice to counter it, and it was fine). The salt is optional. I put in just a

touch.

 

You can add more water and/or water/tamari mix if you want to make it a little

soupier.

 

Cook it until it's really hot and serve over toasted whole wheat bread, like a

sloppy joe. Even though it's been warm during the day here in the Northeast,

we've still had some cool evenings, so hot food has been okay. This is good

served with fruit salad or tossed salad.

 

 

 

 

 

 

 

Source:

" vegweb "

 

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Per Serving (excluding unknown items): 555 Calories; 5g Fat (8.4% calories from

fat); 21g Protein; 111g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 46mg

Sodium. Exchanges: 6 Grain(Starch); 1 Lean Meat; 4 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0