By Cajun Alfredo
Bean and Barley
9 steps
Prep:15minCook:40min
Serving size 1 3/4 cups
Updated at: Wed, 17 Apr 2024 00:18:05 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
15
Moderate
Nutrition per serving
Calories263.9 kcal (13%)
Total Fat3.4 g (5%)
Carbs44.1 g (17%)
Sugars6.2 g (7%)
Protein15.4 g (31%)
Sodium283.6 mg (14%)
Fiber12.4 g (44%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 teaspoonoil
½ cupcarrots
diced
½ cupcelery
diced
1 cuponion
diced
1 clovegarlic
minced
4 cupsno-salt-added chicken broth
or vegetable
1 x 15.5 ouncecan no-salt-added great northern beans
drained and rinsed
1 x 14.5 ouncecan no-salt-added diced tomatoes
½ cupbarley
uncooked
1 teaspoondried oregano
1 teaspoondried thyme
¼ teaspooncrushed red pepper flakes
1 x 10 ouncefrozen chopped spinach
package, thawed
Instructions
Step 1
1. Heat a large saucepan (pot) over medium heat.
Step 2
2. Add the oil and heat until shimmering.
Step 3
3. Add the onion, celery, carrots, and garlic.
Step 4
4. Sauté until the vegetables are soft, about 4-5 minutes.
Step 5
5. Stir in the broth, beans, diced tomatoes and their liquid, barley, oregano, thyme, and crushed red pepper flakes.
Step 6
6. Bring to a simmer and cover, stirring occasionally. Allow barley to cook and flavors to blend for about 20 minutes.
Step 7
7. Stir in the spinach.
Step 8
8. Continue to simmer until fully cooked, about 5 minutes.
Step 9
9. Serve warm.
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