Barley & Bean Stew {Vegan Recipe}

This stew is delicious and super easy to make.  It is not gluten free, so if you are steering clear from gluten you might want to avoid it.  I personally did not think to question whether barley had gluten or not until after I ate my first bowlful. To my deep dismay barley has gluten.

For those who are not allergic/sensitive to gluten, eating whole grains that posses gluten is optimal, rather than eating them ground.

Barley & Bean Vegan Stew

 

 Ingredients

  • 2 cups barley, soaked in water for 1-5 hrs
  • 2 cups white beans, soaked in water for 1-5 hrs
  • 8-12 cups water [depending on how thick you would like your stew to come out]
  • 1/4 cup water to saute veggies
  • 4 medium size carrots, cut into half and then chopped
  • 3 large cloves garlic, minced
  • 1 large red bell pepper, chopped
  • 1 large yellow onion, chopped
  • 1/2 cup chopped parsley
  • 2 tbsp cumin powder
  • 3 tbsp tomato paste [optional]
  • Himalayan or Sea salt to taste
  • black pepper to taste

Preparation

  1. Having soaked barley, strain water and rinse, place into a cooking pot, add 4 cups of water and salt; bring to boil, then reduce heat to medium and boil for 30 minutes
  2. Strain water from beans, rinse; add beans to barley and add remaining water; boil on medium heat for additional 30-40 minutes
  3. Place garlic and onions in a skillet, saute with water for 3-5 mins on high heat, stirring
  4. Add carrot and saute for 5 minutes on medium heat
  5. Add bell pepper; keep sauteing for additional 5 mins
  6. Add cumin and tomato paste, stirring thoroughly
  7. Taste to see if beans are soft and barley is well cooked [that is after step #1 and #2]; if they are, add vegetable mix and reduce heat to medium-low [having brought the stew to boil first], and cook for another 10-15 mins;
  8. Add parsley and let it sit for about 5 minutes before serving.

Enjoy!  Let me know how you like this dish if you try making it.

PS: If you decide not to add tomato paste, your stew is going to look lighter:

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