Saturday, April 17, 2010

Barley and Beans

1 cup pinto beans -- or pink beans
1 cup barley
8 cups water
1 large onion -- chopped
1/2 pound mushrooms -- chopped
2 cups spinach -- chopped
1 tablespoon lemon juice
1 tablespoon soy sauce, low sodium -- Tamari
1/4 teaspoon rosemary

1. Place beans and water in a large pot. Bring to a boil for 1 minute, remove from heat, cover, and let rest 1 hour (or soak overnight and eliminate 1 hour resting time). Then bring to a boil, cover, and simmer over low heat about 1 hour. Add barley, onions and mushrooms. Continue to cook another 45 minutes. Add spinach and remaining ingredients 15 minutes before serving. Stir to mix well. Cook another 15 minutes and serve hot.

2. Test beans for tenderness before adding spinach. You may want to cook the beans and barley a bit longer. This dish can also be made in a slow-cooker. Add beans, 6 cups of water, barley, onions, and mushrooms. Cook on High 6-8 hours or Low 10 - 12 hours. Add spinach and remaining ingredients 30 minutes before serving. Cook on High after adding spinach.

Per Serving: 239 Calories; 1g Fat (4.7% calories from fat); 12g Protein; 47g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 126mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.