SERVING SIZE: 1 cup
SERVINGS: 10
PREPARATION TIME: 15 minutes
COOKING TIME: 4 hours with quick method, longer with overnight soak
EQUIPMENT NEEDED:
Stove and large pot or slow cooker
Can opener
INGREDIENTS:
| 1½ | cups total of several types of dry beans such as pinto, red, black and navy |
| ¼ | cup pearl barley |
| 1 | Tablespoon beef bouillon powder or 2 bouillon cubes |
| 3 | Tablespoons dried, minced onion |
| 1 | teaspoon celery salt (optional) |
| 1 | teaspoon garlic powder or granules |
| 2 | teaspoons Italian seasoning |
| 1 | bay leaf (optional) |
| 1 | 28 ounce can crushed or diced tomatoes |
DIRECTIONS:
TO PREPARE BEANS:
- Sort and remove broken, dirty or shriveled beans.
- Pour beans into a pot or colander and rinse well under cold water.
- Place beans in a large pot with 8 cups of water and soak overnight.
- Or, use Quick Method: bring water and beans to a boil and boil for 2 minutes. Remove from heat and soak for 1 1/2 hours.
- Drain and rinse the beans.
SLOW COOKER (CROCK POT) DIRECTIONS:
- Put prepared beans, barley and seasonings in slow cooker. Cover with 4 cups cold water.
- Set slow cooker on low to cook for 8 or more hours. Set on high to cook for 6 – 8 hours. Simmer until beans are tender. Add more water if needed.
- Add the tomatoes and simmer until hot. If added too soon the beans may be hard.
STOVETOP DIRECTIONS:
- Put prepared beans in a large pot with 4 cups cold water. Bring to a boil.
- Add seasonings and barley. Cover, reduce heat and simmer for 2 hours. Check often to make sure beans don’t dry out. Add more water if needed.
- Add tomatoes and simmer until hot.
RECIPE TIP:
- For a spicier version, add 1 teaspoon cayenne pepper. Or, replace 28 ounce can of tomatoes with one 10 ounce can diced tomatoes and green chilies, and one 15 ounce can crushed tomatoes.
- Add 1/2 pound of cooked chicken, or cooked ground or diced beef.
- For a gluten free version, quinoa or brown rice can be substituted for the barley.
- Quick version: Use three 15 ounce cans of beans instead of dry beans. Drain and rinse beans before using them to reduce salt by 1/3 to 1/2.
Download the Complete Recipe (PDF)
NUTRITIONAL FACTS:
| AMOUNT PER SERVING: | |
| Calories | 132 |
| Total fat | 1 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 397 mg |
| Total Carbohydrates | 25 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Includes 0 g of Added Sugars | |
| Protein | 7 g |
| Phosphorus | 121 mg |
| Potassium | 496 mg |
Recipe submitted by Mount Mary University Dietetics Department
