Pressed Barley, Tomato and Bean Stew

Barley is one of the oldest cultivated grains in the world and has been used as a food source for thousands of years.

This is vegan and high protein recipe. Dish can be prepared in 85 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 12.

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Medium

Pressed Barley, Tomato and Bean Stew

Cooking Method: Stewing Cuisine: International, Vegetarian Courses: Lunch, Main Dish, Vegetarian Recipe Keys: High Protein Vegan

Difficulty: Intermediate Prep Time 15 min Cook Time 60 min Rest Time 10 min Total Time 1 hr 25 mins

Servings: 4 Calories: 1280

Best Season: Suitable throughout the year

Ingredients

Servings

• 1 cup Pressed Barley
• 4 large Tomatoes
• 1 can Kidney Beans
• 1 medium Onion
• 2 clove Garlic
• 2 cup Vegetable Broth
• 2 tablespoon Olive Oil
• 1 teaspoon Paprika
• 1 teaspoon Cumin
• 1 teaspoon Salt
• 1 teaspoon Black Pepper
• 2 tablespoon Fresh Parsley

Instructions

1. Rinse the pressed barley under cold water and soak it for 10 minutes. Drain and set aside.
2. Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic, sauté until fragrant.
3. Add soaked barley, diced tomatoes, drained kidney beans, vegetable broth, paprika, cumin, salt, and black pepper to the pot. Stir well.
4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1 hour, or until the barley is tender.
5. Remove from heat and let the stew rest for 10 minutes.
6. Serve the stew hot, garnished with fresh parsley.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 5g8%

Total Carbohydrate 60g20%

Sugars 8g

Protein 12g24%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.