Vegetable, Bean, and Barley Stew

Preparation

1. 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.

2. 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.

3. 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