Vegetable Barley Stew
Ingredients:
2 cups pearl barley, cooked
6 cups filtered water
2 tablespoons olive oil
1 yellow onion, chopped
2 cloves garlic, peeled and minced
1 parsnip thickly sliced
2 carrots, thickly sliced
1/2 carton white mushrooms, sliced
1 cup broccoli florets
1 zucchini, quartered and sliced in chunks
1 yellow summer squash, quartered and sliced in chunks
1 bay leaf
6 sprigs fresh Italian Parsley
4 sprigs fresh rosemary
4 sprigs fresh marjoram
4 sprigs fresh thyme
2 teaspoon sea salt
fresh black pepper
2 tablespoons tamari (low sodium option)
Heat stockpot and add oil, onion and garlic. Sauté 3-5 minutes until the onions are caramelized and
turn transparent. Add parsnips, carrots, mushrooms and broccoli. Toss to coat with oil and sauté a few
minutes longer. Add the herbs and finally the squash. Stir to coat all the vegetables with the oil and
herbs. Add the water, cooked pearl barley, salt, pepper, and tamari. Simmer 30 minutes uncovered or
partially covered. Serve warm with flatbread or whole grain bread for a delicious supper.
Protein Options:
Any of the following choices may be added during the cooking process or served at the table as a garnish.
2 cups cubed tofu
1 cup sliced seitan
2 cups cooked cubed chicken
2 cups shredded beef
Tip: Use a rice steamer to cook the pearl barley while you are chopping the vegetables. It cooks much faster
than the stovetop and it will be done when you need it!
2 cups pearl barley, cooked
6 cups filtered water
2 tablespoons olive oil
1 yellow onion, chopped
2 cloves garlic, peeled and minced
1 parsnip thickly sliced
2 carrots, thickly sliced
1/2 carton white mushrooms, sliced
1 cup broccoli florets
1 zucchini, quartered and sliced in chunks
1 yellow summer squash, quartered and sliced in chunks
1 bay leaf
6 sprigs fresh Italian Parsley
4 sprigs fresh rosemary
4 sprigs fresh marjoram
4 sprigs fresh thyme
2 teaspoon sea salt
fresh black pepper
2 tablespoons tamari (low sodium option)
Heat stockpot and add oil, onion and garlic. Sauté 3-5 minutes until the onions are caramelized and
turn transparent. Add parsnips, carrots, mushrooms and broccoli. Toss to coat with oil and sauté a few
minutes longer. Add the herbs and finally the squash. Stir to coat all the vegetables with the oil and
herbs. Add the water, cooked pearl barley, salt, pepper, and tamari. Simmer 30 minutes uncovered or
partially covered. Serve warm with flatbread or whole grain bread for a delicious supper.
Protein Options:
Any of the following choices may be added during the cooking process or served at the table as a garnish.
2 cups cubed tofu
1 cup sliced seitan
2 cups cooked cubed chicken
2 cups shredded beef
Tip: Use a rice steamer to cook the pearl barley while you are chopping the vegetables. It cooks much faster
than the stovetop and it will be done when you need it!
3918 Ruger Drive • Royse City, Texas 75189 • 888.442.2124
http://www.bioinnovations.net/
http://www.bioinnovations.net/