Barley and Greens Bowl

  I wish I had taken a better picture, but alas I ate this dish so fast the photo staging just wasn’t happening. 


Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. One serving of hulled barley is high in protein, low in calories, helps lower your cholesterol and even has 60% of your daily fiber requirement. It also contains iron (for those looking for non-meat sources if iron), and is very high in thiamin – which would have devastating neurological effects if not included in your daily intake. 
This barley and greens bowl is a great way to introduce barley into your diet. The grain and edamame combo are tossed in an Asian-style salad dressing, but the tangy lemon juice and salad greens topped with creamy avocado and tofu definitely takes it up a notch. The recipe stems from from Clean Green Eats by Candice Kumai. It’s simple, satisfying, healthy and clean. So eat away!

BARLEY AND GREENS BOWL

  • 1 1/2 cups pearl or hulled barley
  • 1 1/2 cups water
  • 1 1/2 cups shelled organic edamame
  • 1 cups wild baby arugula
  • 1 cup baby kale
  • 2 blocks savory, baked, organic tofu (firm or extra firm), cut into cubes and cooked to your liking
  • 1 ripe avocado, halved and thinly sliced

For the dressing:

  • 4 tablespoons low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • Juice of 1 lemon
  • 1 tablespoon dried oregano
  • 1 teaspoon finely grated lemon zest

Combine the barley and the water in a medium saucepan, and bring to a boil. Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove from heat and allow to cool slightly. In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add the slightly cooled barley and edamame to the bowl and toss to coat. Add the arugula and kale and toss gently to combine. To serve, top with tofu and avocado slices.

Advertisements

Chipotle Spinach Bean Stew

 With the recent turn in the weather, the craving for a hearty stew to offset the grey crisp chill of Chicago fall hit me hard this week. This recipe for one-pot Chipotle Spinach Bean Stew is a super alternative to the typical vegetarian bean chili. Heavy chunks of cooked spinach leaves folded into hearty barley and white beans are enhanced by the smoky chipotle tomato broth, and topped with a refreshing lime juice and cilantro garnish. The flavors marinate well overnight so it’s even better as leftovers!

CHIPOTLE SPINACH BEAN STEW
2 x 14oz oz cans small white beans
9 oz spinach leaves (one bag)
2 x 14 oz cans of diced tomatoes
1/2 cup bulgur 
1 onion, diced
3 garlic cloves, diced
2 cups water 
1 Tbsp fresh oregano leaves
1 tsp paprika
1 1/2 tsp ground cumin
1 canned chipolte, diced with its juices added to broth 
Juice of 2 limes
1 bunch cilantro 
2 Tbs extra virgin olive oil
salt & pepper

Heat some olive oil in a large saucepan over medium heat. Add onions, garlic, paprika and cumin and cook until golden and soft. Add diced tomatoes, bulgur, spinach and water. Add oregano and crushed chipolte. Bring to boil. Cook on medium heat until bulgur is cooked and liquid has thickened, anout 15 minutes. Rinse and drain the beans. Add to stew, combine and cook for another 5 mins or so until the beans are hot. Garnish with fresh lime juice squeeze and cilantro. 
Everett and Asher also had their first dentist and eye appointments this weekend to kick off the fall!