Beef, Bean, Barley Stew

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zrebiec Posted: Sun, Dec 21 2008 12:25 PM

"Beef," Bean, and Barley Stew

1 lb. (450 g) dry Peruano beans, rinsed and picked over
1 3-inch (7.5 cm) piece kombu (dried seaweed)
8 ounces (225 g) "beef chunks" TVP (Texturized Vegetable Protein), dry
hot water
1 small onion, chopped
3 cloves garlic, crushed
4 cups (960 ml) veggie broth
1 14.5 ounce ( 410 g) can diced tomatoes, undrained
2 carrots, chopped
1/4 medium head cabbage, shredded
1/3 cup (80 ml) quick-cooking barley
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon dried rosemary
salt and pepper to taste

Soak beans overnight in fresh water with kombu.
In the morning, drain and place in crockpot (include kombu).
In small bowl, place dry TVP and pour enough hot water over chunks to completely cover with liquid.
Add broth, onion, carrots, garlic, and barley to crockpot.
When TVP is reconstituted add also, including any remaining liquid. Add more water if needed. Cook on high.
When beans have cooked to the point where they are no longer crunchy, add can of diced tomatoes with juice.
Stir in shredded cabbage, and cook on high for 30-45 minutes longer. Season with salt and pepper to taste, serve to compliments! Serves 8.
Note: the kombu adds little to no flavor to the recipe and should completely disintegrate into the soup through cooking. If pieces are still visible and not aesthetically pleasing to you, the kombu can be removed before serving. Kombu cooked with beans renders them more digestible, and reduces the fragrant side effects

This soup freezes beautifully, and makes a wonderful lunch to take to work!

Nutrition Facts
Per serving:
Calories 210
Calories from fat 8
Total carbohydrates 29g
Fiber 13g
Protein 17g
Vitamin A 87% RDA
Vitamin C 28% RDA
Calcium 9% RDA
Iron 21% RDA

Diagnosed Type 2 12-2002

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