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  • servings:
  • Ingredients

    • 2 cups low sodium vegetable stock 475ml
    • 3 tablespoons nutritional yeast
    • 2 tablespoons garbanzo flour aka chickpea flour
    • 1 large onion chopped (about 2 cups / 270g)
    • 3 1/2 cups chopped mushrooms 250g / any variety
    • 3 garlic cloves minced
    • 2 1/2 cups cooked barley 565g / see directions below
    • 1 cup cooked chickpeas rinsed and strained (50g / make your own or use canned)
    • 1 teaspoon dried thyme
    • 1 cup chopped kale 50g
    • 2 medium tomatoes chopped (about 1 1/2 cups/ 325g)
    • 1/2 teaspoon salt
    • 10 turns of black pepper
    • 1 cup hulled or hull-less Barley
    • 2 1/2 cups water (590ml)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 3118 % Daily Value *
    • Total Fat: 15 g 23.35%
    • Saturated Fat: 3 g 12.8%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2989 mg 124.53%
    • Calcium: 441 mg 44.15%
    • Potassium: 3928 mg 112.23%
    • Magnesium: 0 mg 0%
    • Iron: 25 mg 139.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 665 g %
    • Dietary Fiber: 135 g 540.56%
    • Sugar: 56 g
    • Protein: 104 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 6 g
    • Vitamin A 5.05%
    • Vitamin C 53.87%
    • Vitamin D 4.29%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch39
    • Exchange - Vegetables10
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total25 oz-eq
    • MyPlate - Vegetable Total6 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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