Pearl Barley Stir Fry

 

 

 Ingredients

1 cup pearl barley
1 1/2 to 2 cups vegetable stock
1 yellow onion, diced
4 cloves of garlic, minced
1 tbs olive oil
1 tbs dry white wine (optional)
1 head of broccoli, chopped
Any other veggies you want to add (I put in some spinach and cabbage)
S&P

How to Make Pearl Barley Stir Fry

This one takes a little bit longer to make because of the barley, but is a really hearty and delicious dish!

 In a large, shallow pan, saute the onion and garlic, lightly salted, for about 3 minutes.  Then, add the barley and saute for about 3-5 more.  Feel free to add a bit more oil if it looks too dry.   When the barley is fragrant, add the white wine, stirring constantly.  

Add the stock and bring to a boil.  Simmer covered on low for about 45 minutes until the barley is soft, but still has some bite.  Then, add the broccoli on top and cover for about 3 minutes.  Broccoli should be bright green and tender.  Add S&P as needed and enjoy!

Italian Vegan Vegetable Soup

 

Ingredients

1 tbs olive oil
3 cloves garlic, minced
1 medium yellow onion, diced
1 14 oz can Italian style diced tomatoes
1 head broccoli
1/4 bunch kale
1/4 cup barley
2 stalks celery, chopped
1 carrot, chopped
1 tsp dried, crushed rosemary
1 tsp dried oregano
1 tsp dried thyme
2 tsp dried basil
S & P

How to make Italian Vegan Vegetable Soup

This was created while I was craving pizza, but was on a very strict vegan, liver healthy diet (i.e. no bread or cheese and only liver healthy veggies).

In a dutch oven, heat oil over medium heat.  Add garlic and onion and sweat for about 5 minutes. 

Add carrots and celery and some salt and pepper.  Saute for about 3 minutes.  Add tomatoes and about 4 cups of water.  Bring to a boil, add barley and herbs, and then reduce to a simmer.

After about 15-20 minutes, add the broccoli and kale.  Heat until cooked through.

Season with salt and pepper and serve!

It's super easy, but really delicious!

Kale and Barley Soup

 

Ingredients

2 tbs butter
1 white onion
1 shallot
3 cloves garlic
1/2 tbs curry powder
1 14.5 oz can of diced tomatoes
3 cups vegetable stock
2 cups water
3/4-1 cup pearl barley
3 bay leaves
1 tbs vegetarian worcestershire sauce
2 carrots
1 stalk celery
3 leaves of chopped kale
1 green bell pepper
2 tsp celery salt
1 tsp garlic salt
1 tsp dried Italian seasonings
pepper to taste

How to make Kale and Barley Soup

This is a healthy and rich recipe that can be modified for any vegetable tastes.  I often add cannellini beans for some extra protein.

In a large dutch oven, heat butter over medium heat.  Add diced onion and shallots and saute for about 4 minutes.  Then add the garlic and curry powder and saute for a few minutes more.  Then add the tomatoes in juice, vegetable stock, water, worcestershire sauce, Italian seasonings, bay leaves, celery salt, garlic salt, and pepper and bring to a boil.  Add the barley and reduce to a simmer.  The barley takes a while to cook, so I wait a while to add my vegetables so they don't get soggy.

After about 20 minutes, add the carrot and celery.  Cook until barley is nearly tender.  Then add the bell pepper and kale and cook until all ingredients are thoroughly cooked.

Enjoy!