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Mushroom and Barley Stew Recipe

 

Ingredients

Servings: 4, Serving Size: 1 1/2 cups

 

1/3 cup uncooked pearl barley

2 tsp canola oil

1 medium onion, chopped

1 medium carrot, chopped

1 small parsnip, peeled and chopped

1/2 small green, red, or yellow bell pepper, chopped

1 medium rib of celery, chopped

2 medium garlic cloves, crushed, or minced

3 ounces button mushrooms, chopped

3 ounces cremini mushrooms, chopped

14.5-ounce can no-salt-added diced tomatoes, undrained

2 cups reduced-sodium vegetable broth or 1 cup water

1/4 ounce dried oyster or porcini mushrooms

1/4 tsp salt

1/4 tsp pepper

1 tbsp chopped fresh thyme

 

Nutrition Facts

 

Exchanges/Choices:

1/2 Starch

3 Vegetables

1/2 Fat

 

Calories 143

Carbohydrate 28g

    Dietary Fiber 6g

    Sugar 8g

Fat 3g

Sodium 387mg

Cooking Methods

  1. Cook the barley using the package directions.
  2. Heat a large non-stick saucepan over medium heat. Pour the oil into the saucepan and swirl to coat the bottom. Cook the onion, carrot, parsnip, bell pepper, celery, and garlic for 8-10 minutes, or until parsnip is tender, stirring occasionally
  3. Stir in the button and cremini mushrooms. Cook for 2-4 minutes, or until they begin to soften, stirring occasionally.
  4. Stir in the remaining ingredients. Increase the heat to high and bring to boil. Stir in the barley. Reduce the heat and simmer, covered for 10 minutes, stirring occasionally.

Fun Facts / Cooking Tips

Chock-full of vegetables, including three varieties of mushroom, this healthy stew is high in fiber and most suitable for diabetics. One of the vegetables, parsnips are a good source of vitamin C. Parsnips can be stored in perforated plastic bags in the crisper section of your refrigerator for up to three weeks. Parsnips are almost always eaten cooked, whether steamed, baked, boiled or microwaved. Peel parsnips before eating them.

 

 

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