A basic stew using this ancient grain that deserves attention!
Barley has a chewy texture, like pasta.
Chop up any or all:
- 1 onion or 2 leeks
- 5 cloves garlic
- ½ lb. mushrooms
- 3 carrots
- 1 red or green bell pepper
- 3 stalks celery
- 1 stalk broccoli
- 15 green beans
- 1 C water or vegetable broth
- 2 medium potatoes
- ½ C barley
- 1 small zucchini
- ½ tsp of oregano, basil and thyme
- ½ – 1 C corn kernels
- Fistful of fresh parsley or cilantro (OPTIONAL)
Add first group of vegetables to the bottom of 8-quart soup pot or wok coated with a splash of orange-carrot juice, broth or other liquid. Sauté on medium heat for 5 minutes. Add broccoli and green beans, and sauté for 3 minutes. Add water or broth and the rest of ingredients except corn and cilantro. Bring to boil and simmer on low for about 45 minutes. (I use a pressure cooker and cook on low for 5 minutes, then turn heat off and allow for pressure to release).
Add corn and stir until warmed. Top with cilantro if desired.
Variation: Add 2 – 4 tablespoons tomato paste or 1 big can of chopped tomatoes, with the water or broth.