Oh so good! And good for you! It is well known that Americans do not get enough fiber in their daily diet, especially those consuming the Standard American Diet (SAD)….. But getting high amounts of good soluble and insoluble fiber is not as hard as you might think! Take this hearty stew for example, the ingredients are inexpensive and easy to come by and provide an abundance of fiber, not to mention minerals and a good source of plant-based protein! Barley which is considered a gluten grain adds a nice chewy consistency (similar to pasta) to this hearty stew while the dried split peas breakdown and create a very thick base for the rest of vegetables. This stew is VERY filling and a great meal for a cozy chilly night with the family!
What you will need:
- 1 cup pearled barley (rinse til water runs clear)
- 2.5 cups dried split peas
- 4 or 5 organic carrots peeled and cut into chunks
- 3 or 4 large celery stalks washed trimmed and cut into chunks
- 1 med. or 1/2 large brown onion cut up
- 2 garlic cloves pressed
- 1 32 oz container of low sodium vegetable broth (plus extra water to add in as the liquid absorbs)
- 1 Tbsp. salt free seasoning (I used 21 seasoning salute from Trader Joes)
- 1 Tbsp. braggs liquid aminos
- 1 Tsp. black pepper
Place all ingredients in a good large size stock pot, with heat on medium high until it starts to boil, then reduce heat and cover, check it often because when the liquid level goes down you want to add more water and make sure to stir it often so the bottom doesn’t scorch! cook for just about 1 hour on med to low heat, you will know it’s done when the consistency is thick and the barley and peas are tender (see photo above), serve with a few dashes of braggs on top of each individual serving and enjoy this super healthy, filling and nutritious meal with your family!