Low Fat Barley Recipes

Ingredients:

1 cup cooked barley
1 cup cooked garbanzo beans
1/2 green pepper, chopped
1/2 red pepper, chopped
1 carrot, cut into bite-sized
1 pieces
1/2 onion, sliced
1 chopped mushrooms (use your
1 favorite amount or none at
1 all)
2 large cloves garlic, crushed
1 can vegetable stock (i used hain
1 fat-free veggie broth) or 2
1 cup stock you've made yourself
1 cumin
1 tabasco sauce
1 black pepper
1 tamari
1 salt (just a bit)
1 lemon juice

Instructions:

Toss the carrots into a hot wok and cook for a few minutes, add the garlic,
onions and green peppers, deglazig the pan with water or tamari. Add the
mushrooms and cook just until the mushrooms start giving up their liquid.
Add the garbanzo beans, barley, and vegetable stock.

Add spices to taste. The tamari really worked well in this, but I only
used a tablespoon for the whole recipe. The black pepper and tabasco gave
it some "kick" and I threw in the cumin because I like the flavor. Add
these in small amounts if you don't like things really hot. I ended up
having something that was too hot because I accidentally threw in too much
tabasco (I used the lemon juice to counter it, and it was fine). The salt
is optional. I put in just a touch.

You can add more water and/or water/tamari mix if you want to make it a
little soupier.

Cook it until it's really hot and serve over toasted whole wheat bread,
like a sloppy joe. Even though it's been warm during the day here in the
Northeast, we've still had some cool evenings, so hot food has been okay.
This is good served with fruit salad or tossed salad.

From Fatfree Archive: jfrawley@mailbox.syr.edu. Formatted by Sue Smith,
S.Smith34, TXFT40A@Prodigy.com using MMCONV.

Servings: 1