Black Eyed Peas and Barley Soup

Black Eyed Peas and Barley Soup

Another week and we’re still waking up to below freezing weather in the North East. It IS winter so we can’t say we didn’t know it was coming, along with the potential snow. Now we are preparing for a blizzard that may dump 18″-20″ of snow – are you ready? (Question is not directed to you folks in Florida, California, the Caribbean, Australia, etc., that are rubbing the warmth in our faces right now!)  I made another pot of soup to have on hand for lunch or dinner while we wait for the possibility of being ‘snowed in’ and the clean up that can take days!

Like my other soups this is chock full of protein, fiber, vitamins and minerals.  Lest not forget, my soups are always easy to prepare to minimize the impact on time and eliminate the excuses for preparing something healthy.  I always keep my soup base of vegetable stock and fire roasted tomatoes in the pantry, in addition to having lots of beans since this is my main source of protein.  These basics are also inexpensive so stock up.

I paired this with a grilled cheese sandwich made with Ezekiel Bread, 2% cheese and Campari tomatoes.  You still have time to get to the grocery store before the storm hits.  Ready, set, go!

Feed the wellness in you!

Black Eyed Peas and Barley Soup

Cook Time: 1 hour

Serving Size: 6-8

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 4 cups Baby Spinach
  • 1 cup of Pearled Barley
  • 2 lbs of Black Eyed Peas (or you can use 2 - 15 oz cans of Black Eyed Peas)
  • 6-8 medium carrots, chopped
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Put all ingredients except for the spinach in a large pot.
  2. Bring the soup to a boil then turn to low for 45 minutes.
  3. Stir only a few times as the black eyed peas easily break up when they are cooked.
  4. Add the spinach and continue on low for 15 minutes.
  5. Stir when wilted to incorporate throughout the soup.
  6. Remove from heat and serve.
https://eatlikeavegetarian.com/black-eyed-peas-and-barley-soup/

Black Lentil and Barley Risotto with Asparagus

Black lentil and barley risotto

A few weeks ago a neighbor of mine sent me a link to a recipe for slow cooker Barley and Chickpea Risotto.  I sometimes use recipes as my inspiration to create a dish but more often than not, I think about what main ingredient I want to have in a dish and build from there.  What I liked about the barley and chickpea recipe is that it featured the barley acting as the risotto instead of Arborio rice.  I love subtle changes that make a big difference.  Barley is a wonderful whole grain with a chewy, nutty consistency; full of fiber and lots of heart healthy, cancer fighting minerals.  I had some barley in my pantry and thought about what other ingredients I had readily available to create a risotto.

I had some black lentils which I thought would be great to cook alongside the barley for many reasons.  I’ve posted about lentils before so I don’t want to be repetitive, but they are also a great fiber source as well as protein; all great for heart health, digestive health and lowering cholesterol.   Black lentils were also a good choice to pair with the barley because they can cook at the same pace and would be a great complement in flavor and texture.  Keep in mind my barley was sprouted which reduces the cooking time and retains the nutrients.  If the barley is not sprouted it can take between 60-90 minutes to prepare.

I needed some contrast to the dish for color and as I posted last week, asparagus is in season, and I am going to feature it as much as possible since I love it and it’s easy to prepare.  Along with some sweet peppers, shitake mushrooms, mild spices, all cooked in vegetable broth, this risotto is a fantastic, healthy side or main dish.  Basic risotto calls for butter and parmesan cheese; No butter needed when you use vegetable broth and I used a little parrano cheese instead of parmesan but this is optional (but SO good).  Prepare it and dig in!

Feed the wellness in you!

Black Lentil and Barley Risotto with Asparagus

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4-6

Ingredients

  • 1 cup of Barley
  • 1/2 cup of Black Lentils
  • 6 cloves of garlic, sliced
  • 2 tsp minced shallots
  • 5 sweet peppers
  • 1/2 cup of Shitake Mushrooms
  • 4 cups of vegetable broth
  • 2 tsp of sea salt
  • 1 tsp lemon juice
  • 3/4 cup of parrano cheese, shredded
  • 2 tsp fresh dry thyme

Instructions

  1. Sautee the garlic and shallots for 5 minutes.
  2. Add the Barley, Black Lentils, 1 tsp sea salt and 3 cups of vegetable broth. Cook on medium heat for 10 minutes then turn to low heat for 20 minutes.
  3. In another pan, sautee the sweet peppers and shitake mushrooms for 5-7 minutes.
  4. Add the asparagus, lemon juice and thyme. Mix well and cook for another 5 minutes.
  5. Fold the asparagus mixture into the barley and black lentils with the remaining vegetable broth. Cook on low for 5 minutes then remove from heat.
  6. Mix in 1/2 cup of the parrano cheese and serve.
  7. Sprinkle the remaining parrano cheese on top.
https://eatlikeavegetarian.com/black-lentil-and-barley-risotto-with-asparagus/