Vegetarian Bean + Barley Stew


1/2 tablespoons olive oil

1 1/2cups chopped onion

1 clove garlic minced

2 cups chopped bell peppers 

1 cubed sweet potato

1 cup small diced zucchini 1 cup cooked garbanzo beans or about 1/2 can, drained and rinsed*

1 cup cooked white beans (Great Northern, Navy or Cannellini), or about 1/2 can, drained and rinsed*

2 cups cooked red kidney beans, or 1 can red kidney beans, drained and rinsed*

1 can (15 ounces) diced tomatoes, undrained (2 cups fresh, in season)

1/4 teaspoon sea salt

1 cup water

3/4 cup Against the Grain Barley Berries  (rinsed and drained)

2 cups water or broth.

Spices:  2 teaspoons ground cinnamon,

1 teaspoon garlic powder, 3/4 teaspoon ground cumin, 1/2 teaspoon ground ginger , 1/4 teaspoon ground red pepper (or more or less to taste)


Place rinsed barley berries in pot with water (or broth) bring to a boil and reduce heat to simmer for 30 minutes until barley is tender but not overcooked. May need to add more liquid.  Drain and set aside. Heat oil in a large sauté pan on medium-high heat. Add onions cook and stir 5 minutes or until softened, stir in minced garlic and vegetables. Mix spices and sea salt together in a small bowl and then add to the pan. Stir well to integrate with the vegetables. Stir in beans, tomatoes and water. Add cooked barley. Bring to boil. Reduce heat to medium-low and simmer, covered, 20 minutes or until vegetables are tender. This is a versatile recipe and can be served over a bed of sautéed greens like spinach, chard, kale or dandelion greens. You can also serve it as a side dish for chicken, fish, pork or other meats, or you can add meat to make it even heartier. xo ATG