nutritional information

Per SERVING:

  • Calories: 219
  • Protein: 10 g
  • Total Fat: 6 g
  • Carbohydrates: 35 g
  • Sodium: 544 mg
  • Fiber: 9 g
  • Sugar: 6 g
Vegan

Barley-Vegetable Ragout

Barley-Vegetable Ragout

Serves 6

Pearled barley has the hull and bran removed to make it cook more quickly—but it still retains some whole grain goodness.
  • 2 ¼ cups “chicken” broth or low-sodium vegetable broth
  • ¾ cup uncooked pearl barley, rinsed
  • 2 Tbs. olive oil
  • 1 10-oz. pkg. cremini mushrooms, halved
  • 1 small head cauliflower, chopped (about 4 cups)
  • 1 large white onion, cut into thin strips (about 1 ½ cups)
  • 1 15.5-oz. can diced tomatoes with mild green chilies, undrained
  • 2 small orange bell peppers, sliced (about 2 cups)
  • 1 cup fresh basil leaves, chopped, plus a few sprigs for garnish
  • ¼ cup grated soy Parmesan or Romano cheese
  1. Bring broth to a boil in large pot. Add barley, reduce heat to low, cover and cook 30 minutes, or until broth is absorbed and barley is tender. Transfer to mixing bowl.
  2. Heat 1 Tbs. oil in same pot over medium-high heat. Add mushrooms, and sauté 5 minutes, or until browned; add to barley. Add remaining 1 Tbs. oil to pot, and sauté cauliflower and onion 8 minutes, stirring frequently.
  3. Add tomatoes, reduce heat to medium-low, cover and simmer 8 minutes. Stir in peppers; cover, and simmer 5 minutes more, or until tender.
  4. Stir in barley-mushroom mixture, chopped basil and soy cheese. Season to taste with salt and pepper. Cook 1 minute more, or until heated through. Serve garnished with basil sprigs.
November 2005

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