• prep: 20 min
  • cook: 1 hr
  • total: 1 hr 20 min
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  • servings:
  • Ingredients

    • 1 tbsp oil
    • 1 onion, diced
    • 1 medium carrot, diced
    • 2 sticks celery, diced
    • 1 red bell pepper, diced
    • 1 green bell pepper, diced
    • 1 small courgette, diced
    • 2 cloves garlic, minced
    • 2 large handfuls curly kale, chopped
    • 400 g tinned tomatoes (~ 1 1/3 cups)
    • 400 g tin cannellini beans, drained (240g, or ~ 1 1/4 cups, when drained)
    • 1 litre vegetable stock (~ 4 cups) - or 1 litre water plus two stock cubes
    • 100 g dried pearl barley (~ 1/3 cup)
    • 1/2 tsp dried oregano
    • 1/2 tsp dried thyme
    • 1 tbsp basil pesto
    • Black pepper
    • 2 slices thick crusty bread
    • Salt
    • 1 tbsp extra virgin olive oil
    • Fresh parsley

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 249 % Daily Value *
    • Total Fat: 7 g 11.07%
    • Saturated Fat: 1 g 6.28%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 948 mg 39.52%
    • Calcium: 432 mg 43.19%
    • Potassium: 258 mg 7.38%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.85%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 40 g %
    • Dietary Fiber: 8 g 31.08%
    • Sugar: 13 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 105.37%
    • Vitamin C 136.69%
    • Vitamin D 0%
    • * 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 - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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