Description
Each spoonful of this Mediterranean Bean and Barley Stew, enriched with wholesome barley and protein-packed beans, promises a truly satisfying and fulfilling dining experience.
Ingredients
Scale
Base Ingredients:
- 1 medium yellow onion, fine dice
- 3 celery ribs, small dice
- 3 carrots, sliced into penny rounds
- 2 Tablespoons minced garlic
- ¼ cup tomato paste
- 3 cups water
- 3 cups low-sodium vegetable broth *
- ¾ cup barley, rinsed *
- 2 Tablespoons nutritional yeast
- 1/4 teaspoon baking soda *
Other Ingredients:
- 1 to 2 teaspoons red wine vinegar
- 1 teaspoon lemon juice
- 2 – [ 15.5 oz. cans ] great northern beans, drained and rinsed *
- 1 teaspoon pure maple syrup (+/-) (optional)
Spice/Herb Ingredients:
- 2 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- ½ teaspoon sweet paprika (+/-)
- 1 ½ teaspoons dried basil (+/-)
- 2 teaspoons dried oregano (+/-)
- ½ teaspoon dried crushed thyme (+/-) *
- ¼ teaspoon Italian Seasoning (+/-)
- 1 Tablespoon dried parsley (+/-)
- ½ to 1 ¾ teaspoons sea salt (+/-) *
- ¼ teaspoon black pepper (+/-) *
- 1/8 teaspoon crushed red pepper (+/-)
- 1 bay leaf
Optional Toppings:
- Vegan Parmesan Cheese
- Chopped fresh parsley
Instructions
- Place the Spice/Herb Ingredients (except the bay leaf and crushed red pepper) in a small bowl, mix well, set aside.
- In a large stock pot, add the diced onions, celery, and carrots; sauté over medium heat until they begin to soften, approximately 7 to 9 minutes. Add a couple of tablespoons or so of water if they start to stick and/or to prevent burning.
- Move the sauteed onions, carrots, and celery to the sides of the pot, add the minced garlic and tomato paste to the center, sauté, stirring constantly for one minute.
- Add all remaining Base Ingredients (except the baking soda), Spice/Herb mix, stir well to combine. Bring to a boil, tuck in the bay leaf, then immediately lower to a simmer. Stir in the baking soda, then simmer for 30 minutes.
- After 30 minutes, add all the Other Ingredients and crushed red pepper, stir well. Simmer for another 10 minutes (or until the barley is perfectly tender), then remove from the stove.
- Allow to sit for 5 minutes undisturbed to allow the flavors to marry. Remove the bay leaf and discard. Serve with crusty bread or flatbread, chopped fresh parsley, and/or Vegan Parmesan Cheese.
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4 to 6 (makes 7 ½ to 8 cups)