Barley is a wonderful grain in soups or as a replacement for rice. The difference between pot and pearl barley is that pot barley is less refined so contains a little more nutrition but takes longer to cook. Barley is high in fiber so it’s great for lowering cholesterol.
· 1 Tbs. olive oil (try to use virgin cold pressed olive oil)
· 1 large onion, diced
· 3 garlic cloves, finely chopped
· 2 medium carrots, sliced
· 2 large celery sticks, diced
· 6 cups of purified water (add more water after cooking, if needed)
· 3 vegetable bouillon cubes or one 2 Tbs. vegetable bouillon concentrate
· ¾ cup lentils, rinsed
· ½ cup barley, rinsed
· 1 large (28 oz. ) can diced tomatoes
· 1 Tbs. apple cider vinegar
· 2 tsps. Mrs. Dash seasoning
· 2 tsps. Paprika
· 2 bay leaves
· 1 cup chopped spinach
· Sea salt and pepper to taste
1. Put oil in a large soup pot, heat to medium low (4) add onions and cook stirring occasionally for about 5 minutes.
2. Add garlic, carrots and celery and cook another 5 minutes stirring occasionally.
3. Add water, bouillon, lentils, barley, tomatoes and turn heat up to medium high (6) until it reaches the boiling point.
4. Reduce heat and add vinegar, Mrs. Dash, paprika and bay leaves. Cover pot and let simmer for one hour.
5. Add chopped spinach, salt and pepper and cook another 5-10 minutes to wilt spinach and blend seasoning.
6. Serve or freeze.
Go here to print this recipe: recipe_barley_lentil_soup.docx
This recipe is from The Forks Over Knives Plan by Pulde and Lederman. I got this book after watching the documentary Forks Over Knives which discusses the merits of a plant-based lifestyle. I recommend the book and the documentary for anyone looking for information about a plant based lifestyle. This recipe makes about 11 cups and is a fat free recipe.
· 12 ounces (390 grams/6 cups) whole-grain penne pasta (or brown rice pasta)
· 1 medium yellow onion, diced
· 1-pound mushrooms (5 cups lightly packed), trimmed and sliced
· 4 cloves garlic, minced or diced finely
· 2 tsp. dried thyme
· 1 (28 oz./796 ml) can crushed tomatoes, drained
· 1 cup unsweetened unflavored plant milk
· 1 cup fresh chopped basil (or 2 Tbs. dried)
· Sea salt and freshly ground black pepper
1. Bring a large pot of water to a boil. Cook the pasta according to the package instructions. Drain and set aside.
2. Meanwhile, in a large sauté pan over medium heat, cook the onion and mushrooms, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until the onion is translucent and beginning to brown, 7 to 8 minutes.
3. Add the garlic and thyme, and cook for 1 minute. Add the crushed tomatoes with their juice and simmer for 10 minutes, stirring occasionally.
4. Add the plant milk, the cooked pasta, the basil, and salt and pepper to taste and toss until well coated. Taste and adjust the seasoning. Cook until heated through, about 1 minute. Serve hot.
· Optional: This is a lot of pasta for two people. So what I do, is make the sauce and freeze it in small glass containers and make the pasta as needed (1-1/2 cups dry per serving).
Go here to print this recipe: recipe_penne_with_tomato-mushroom_cream_sauce.docx