VEGETABLE, BEAN, AND BARLEY STEW

Vegetable, Bean, and Barley Stew image

Yield serves 4, 1 3/4 cups per serving

Number Of Ingredients 15

Cooking spray
2 medium carrots, cut crosswise into 1-inch pieces
1 medium onion, coarsely chopped
1 medium rib of celery, cut crosswise into 1/2-inch pieces
1 small zucchini, halved lengthwise and sliced crosswise into 1/4-inch pieces
1 14.5-ounce can no-salt-added tomatoes, undrained
2 cups low-sodium mixed vegetable juice
1 cup water
3/4 cup frozen whole-kernel corn
2 1/2 teaspoons dried Italian seasoning, crumbled
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon salt
1 15-ounce can low-sodium Great Northern beans, rinsed and drained
1/2 cup uncooked quick-cooking barley

Steps:

Lightly spray a Dutch oven with cooking spray. Cook the carrots, onion, celery, and zucchini over medium-high heat for 3 minutes, stirring occasionally.
Stir in the tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt. Cook, covered, until the mixture comes to a boil, about 3 minutes. Reduce the heat to low and cook, covered, for 20 minutes, or until the vegetables are tender, stirring occasionally and breaking up the tomatoes.
Stir in the beans and barley. Cook, covered, for 10 minutes, or until the barley is tender, stirring occasionally.
Slow-Cooker Method
Combine the carrots, onion, celery, zucchini, tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt in a 3 1/2- to 4-quart slow cooker. Cook, covered, on low for 7 to 9 hours or on high for 3 to 3 1/2 hours. Stir in the beans and barley. Cook, covered, on high for about 30 minutes, or until the barley is tender.
nutrition information
(Per Serving)
Calories: 244
Total Fat: 1.0g
Saturated: 0.0g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 0.0g
Cholesterol: 0mg
Sodium: 382mg
Carbohydrates: 51g
Fiber: 10g
Sugars: 16g
Protein: 11g
Dietary Exchanges
2 1/2 Starch
3 Vegetable