Chef:  Jean Hayes
Makes: 8 servings
Prep Time: 5- 10 min
Cook Time: 15 minutes
Total Time: 25 min

 

 

Ingredients

  • 1 onion, chopped
  • 2-3 cloves of minced garlic
  • 15 oz can of low sodium diced tomatoes with green chiles
  • 28 oz can low sodium crushed tomatoes
  • 15 oz can of red kidney beans
  • 1 c frozen corn
  • 1/2 c pearl barley
  • 1 T chili powder
  • 1 tsp ground cumin
  • A couple of shakes of Mrs Dash Southwest seasoning to taste
  • Chipotle flavored hot sauce
  • About 1 c low sodium vegetable broth
  • A handful of chopped cilantro

Directions

  1. Saute the onion and garlic in a small amount of water or vegetable broth until soft, adding more liquid if they start to stick.
  2. Add the spices and stir.
  3. Add the diced and crushed tomatoes, corn, barley and vegetable broth.
  4. Simmer on medium for about 10-15 min until the barley is cooked.
  5. Add the cilantro and serve.
  6. Enjoy!

Tips: 

  1. This recipe is only a guide. If you don't like barley, use another grain like brown rice or whole grain pasta. 
  2. If you love greens, you can add some in the last few minutes of cooking. 
  3. You can easily dial the spices up or down.
  4. Some fresh lime juice added right before serving adds a nice zing. 
  5. If you have cilantro haters in your house leave it out and put some in a bowl on the table for people to add as they please.

Check out my blog at: http://theplantbasednurse.com/

Comment

Print Friendly and PDF