Nutrition balance score
Great
Glycemic Index
46
Low
Glycemic Load
41
High
Nutrition per serving
Calories560.5 kcal (28%)
Total Fat15.5 g (22%)
Carbs88.7 g (34%)
Sugars18 g (20%)
Protein22.3 g (45%)
Sodium504.5 mg (25%)
Fiber17.9 g (64%)
% Daily Values based on a 2,000 calorie diet
Ingredients
7 servings
2 tablespoonsvegetable oil
3 teaspoonsgarlic
minced
¼ cupolive oil
½ cuponion
diced
1stick celery
diced
1 tablespoonitalian mixed herbs
1 teaspoonsalt
⅛ teaspoonblack pepper
2 teaspoonsvegetable stock powder
1 cupred Capsicum
diced
¼ cupcorn kernels
209gSun dried tomatoes
diced
2 tablespoonstomato paste
1 cupLong grain rice
washed
¼ cuppearl barley
¼ cupRed lentils
200gChickpeas
rinsed
209gBrown beans
rinsed
1 litrewater
Instructions
Step 1
Over medium heat place frypan with vegetable oil, start by cooking onion and celery, as the onion softens add capsicum and tomatoes.
Step 2
Add olive oil then, parsley, basil, oregano, salt pepper, stock powder and tomato paste and mix well. When olive oil is hot, add lentils, barley, corn, chickpeas and rice and cook another 5 minutes to allow dry goods to absorb some of the oil, then add most of the water. As rice, barley and lentils cook the water is absorbed, continue to add water until everything is cooked without having excess fluid. Allow to stand a few minutes then serve.
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