Rich-tasting, thick, and so flavorful—no one will miss the meat in this stew.
Recipe information
Yield
serves 4, 1 3/4 cups per serving
Ingredients
Preparation
Step 1
Lightly spray a Dutch oven with cooking spray. Cook the carrots, onion, celery, and zucchini over medium-high heat for 3 minutes, stirring occasionally.
Step 2
Stir in the tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt. Cook, covered, until the mixture comes to a boil, about 3 minutes. Reduce the heat to low and cook, covered, for 20 minutes, or until the vegetables are tender, stirring occasionally and breaking up the tomatoes.
Step 3
Stir in the beans and barley. Cook, covered, for 10 minutes, or until the barley is tender, stirring occasionally.
Slow-Cooker Method
Step 4
Combine the carrots, onion, celery, zucchini, tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt in a 3 1/2- to 4-quart slow cooker. Cook, covered, on low for 7 to 9 hours or on high for 3 to 3 1/2 hours. Stir in the beans and barley. Cook, covered, on high for about 30 minutes, or until the barley is tender.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 244
Step 7
Total Fat: 1.0g
Step 8
Saturated: 0.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 0.0g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 382mg
Step 14
Carbohydrates: 51g
Step 15
Fiber: 10g
Step 16
Sugars: 16g
Step 17
Protein: 11g
Step 18
Dietary Exchanges
Step 19
2 1/2 Starch
Step 20
3 Vegetable
