Barley Mushroom Stew

Barley is a great source of both soluble and insoluble fiber, thus explaining its ability to help reduce high cholesterol levels.

INGREDIENTS

1 cup hulled barley, rinsed and soaked overnight in 5-6 cups water
1/2 inch piece of kombu sea vegetable
2 tsp. olive oil
1/2 medium onion, diced
1 tsp. each: dried thyme, basil and oregano
1 cup button mushrooms, cleaned and thinly sliced
2 stalks celery, sliced into 1/2 inch chunks
1 large carrot, sliced into thin half moons
1 1/2 Tbsp. barley miso, diluted in 1/4 cup warm water

Place barley, soaking water and kombu in a pot. Bring to boil over medium high flame. Place a flame deflector under the pot. Cover and reduce heat to simmer on medium-low for 1 hour.

In a skillet, heat olive oil over medium flame. Add onion and a pinch of sea salt. Sauté 1 minute. Add thyme, basil, oregano and mushrooms and another pinch sea salt. Sauté until mushrooms soften. Add celery and carrot, sautéing until tender.

Add vegetables to the cooked barley. Return stew to boil, then reduce flame to simmer on low, covered, for an additional 15 minutes or until barley is tender. Add miso and simmer 10 minutes. Adjust seasonings to taste. Serve garnished with chopped scallions or parsley.

Serves 6

© 2004 - 2008   Natural Kitchen Cooking School   All Rights Reserved.