Quick and Easy Vegetarian & Vegan Recipe: Barley Bean Veggie Soup

Savvy Vegetarian News

Vol. 1, Issue 6, October 2003

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Barley Bean Veggie Soup:

After failing to find a satisfactory recipe for barley + bean + veggie soup, we took bits from here and there, and made up this one. The beans and barley can be soaked overnight or while you work, to save cooking time, and it can also go in the crockpot, once the veggies are sauted. If you use canned beans, drain and rinse them first. This recipe is delicious sprinkled with parmesan cheese, and served with corn bread or muffins.

Ingredients:

1. 1/3 c. dried garbanzo beans, OR 1 16 oz can, drained & rinsed
2. 1/3 c. dried kidney beans, OR 1 16 oz can, drained & rinsed
3. Bean cooking directions below
4. 1/2 cup pearl barley, directions belowsoaked 4 or more hours, or pre-cooked 45 minutes in 3 cups water
5. 2 - 3 Tbsp olive oil OR ghee
6. 2 med. carrots, peeled & diced
7. 3 medium potatoes, peeled & diced
8. 2 celery stalks, diced
9. 1/2 lb green beans, 1" slice
10. 1/2 red pepper, seeded & diced
11. 1/2 jalapeno pepper, seeded & minced, OR 1 tiny pinch cayenne
12. 1 slice fresh ginger, peeled & minced, OR 1/4 tsp dried ginger
13. 1 clove garlic, crushed, peeled & minced OR 1/4 tsp powdered garlic OR 1 tiny pinch asoefetida
14. 1 tsp each: basil, thyme, marjoram, paprika
15. 1/2 tsp ground fennel
16. 1 bay leaf
17. 1/2 tsp salt
18. 2 Tblsp tomato paste
19. 1 Tblsp Braggs, soy sauce or miso
20. 2 Tbsp. minced fresh parsley, cilantro, or basil to garnish

Beans:*

1. Sort and clean the dried beans
2. Soak the beans together in hot water for four hours, or overnight in cold water
3. Drain and rinse
4. Place in medium saucepan, cover with cold unsalted water
5. Bring to boil uncovered, boil for ten minutes, skim the foam
6. Cover and simmer for 2 hours OR cook 9 minutes at high pressure in a pressure cooker

Pearl Barley:

1. Wash, rinse, then soak barley 4 hours, or refreigerate overnight in 3 cups water
2. OR cook for 45 minutes in 3 cups water
3. Don't discard the soaking or cooking water - it should go in the soup

Barley Bean Soup Directions:

1. Heat oil or ghee on medium in a 6 - 8 qt. pot
2. Chop carrots, potatoes, celery, pepper & green beans
3. Increase the heat a bit, and saute 5 minutes.
4. Add spices and saute another few minutes.
5. Add the barley + soaking or cooking water
6. Add the beans + enough of the cooking liquid to suit you
7. Add 1/2 tsp salt + tomato paste
8. Bring to boil, cover and simmer 20 - 30 minutes, until veggies are nicely tender
9. Add Braggs, soy sauce or miso, & fresh minced herb
10. Add more salt + pepper to taste

*If you're going to soak and cook beans, it's worth making extra, to freeze in small amounts for future meals.

*For more detailed advice on cooking and eating beans:
Ask The Savvy Vegetarian: How To Eat Beans Without Gas

*For more great bean recipes from Savvy Vegetarian, go to:
Refried Beans - Vegan
Slightly Garlicky Hummus - Vegan
Zoe's Vegetarian Chili - Vegan
Tabouleh Middle Eastern Salad

Newsletter Index:

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Review: Abundant Earth Website:

From their mission statement: "Abundant Earth provides products, services and information that ultimately work to further the creation of an ecologically sustainable culture." Find everything from mouse traps to beds, except clothing.

Recipe: Barley Bean Veggie Soup: Vegetarian & Vegan:

Savvy Vegetarian's hearty, delicious meal in a bowl for cooler days and nights.

Ask The Savvy Vegetarian: Vegetarian Hallowe'en:

Should vegetarians give out Hallowe'en treats?

Click here to ask questions or send contributions to Savvy Vegetarian News.