Posted by Tina on Apr - 10 - 2013 under Main Dish, Recipes, Soups/Stews, Vegan, Vegetarian

This is a great vegetarian/vegan version of the classic Vegetable Beef Barley.  It’s filled with vegetables and a great recipe that will have the kids downing the veggies!!!   

Ingredients
  • 2 tbsp extra virgin olive oil
  • 1 medium onion, chopped
  • 2 stalks of celery, chopped
  • 1 medium carrot, diced
  • 3 cloves of garlic, minced
  • 14 ounce can of crushed tomatoes
  • 8 ounces of canned diced tomatoes
  • 4 cups of vegetable stock
  • 1/4 cup pearl barley
  • 1 bay leaf
  • 1/4 tsp granulated garlic
  • 3 yukon gold potatoes, diced
  • 1/3 cup frozen white corn
  • 1/2 cup frozen peas
Cuisine: Cooking time: 1 hour 10 minutes mins Serving: 4
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Instructions:


  1. Add the olive oil to the pressure cooker and heat. When the oil is hot add the onion, celery & carrots and saute until they are tender (approx 8 min).
  2. Add the garlic and saute for a minute or two longer.
  3. Add the granulated garlic and mix into the vegetables.
  4. Add the crushed tomatoes, diced tomatoes, vegetable stock, barley & bay leaf to the pot. Lock the lid onto the pressure cooker and bring up to pressure cooking for 15 minutes.
  5. Using the cold release method, release the pressure from your pot and remove the lid. Add the potatoes and once again lock the lid into place. Bring the pot up to pressure and cook for an additional 5-7 minutes.
  6. Again using the cold release method, remove the lid from the pot. Add the corn and peas and simmer the soup for 10 minutes.

Serve topped with freshly chopped parsley & grated Parmesan.

*Tip: To keep the sodium levels down in this recipe it’s important to buy no-salt added tomatoes. You could reduce the sodium even more by substituting low sodium vegetable stock.

Sauteing the MirepoixVegetable Beefless BarleyVegetable Barley
Nutrition Facts Serving Size 1 Servings 4
Amount Per Serving
Calories 302 Calories from Fat 67.5
% Daily Value*
Total Fat 7.5g 11%
Saturated Fat 1.1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 793mg 34%
Total Carbohydrate 52g 17%
Dietary Fiber 8.4g 33%
Sugars 9g
Protein 8g 16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. wp-nutrition-label
Meal: Food type: Preparation Method:

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