Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Jan. 15, 2013

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Barley has a low glycemic index and like all grains, is a rich source of magnesium.

Bean and Barley Chowder

bean & barley chowder

Barley is delicious, not to mention an excellent source of soluble fiber, which reduces blood cholesterol levels. The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.

Ingredients

Makes about 2 quarts

8 cups water or vegetable stock
1 cup dry baby lima beans, soaked overnight and drained
1 cup chopped onions
1 cup chopped carrots
1 celery stalk, finely chopped
1/2 cup dry pearl barley
1 tablespoon crushed garlic
1 teaspoon dried thyme
salt
black pepper

Directions

Place water or stock and beans in a large soup pot and bring to a boil. Add remaining ingredients, except salt and black pepper. Return to a boil, reduce heat to medium, cover, and simmer until barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours. Season with salt and black pepper to taste. Serve hot.

Per serving (1 cup): 133 calories; 0.5 g fat; 0.1 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 6.2 g protein; 27 g carbohydrates; 2 g sugar; 7.1 g fiber; 169 mg sodium; 34 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1244 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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