White Bean, Barley & Coconut Stew Recipe

Prepare to indulge in a culinary journey with our White Bean, Barley & Coconut Stew—a harmonious blend of wholesome ingredients that promise to tantalize your taste buds and warm your soul. This hearty and nourishing stew features creamy white beans, chewy pearl barley, and velvety coconut milk, all infused with aromatic spices and vibrant vegetables. Whether enjoyed as a comforting meal on a chilly evening or as a satisfying option for a hearty lunch, this stew is sure to become a beloved favorite in your kitchen.

Ingredients:

  • 1 cup dried white beans, soaked overnight and drained
  • 1/2 cup pearl barley
  • 1 tablespoon coconut oil
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon cayenne pepper (adjust to taste)
  • 4 cups vegetable broth
  • 1 can (14 oz) coconut milk
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 bell pepper, diced
  • 1 cup diced tomatoes (fresh or canned)
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish

Instructions:

  1. Begin by soaking the dried white beans overnight in water. Drain and rinse them the next day before using.
  2. In a large pot, heat the coconut oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
  3. Add the minced garlic to the pot and cook for an additional minute, until fragrant.
  4. Stir in the ground cumin, ground coriander, turmeric powder, and cayenne pepper, and cook for another minute to toast the spices and enhance their flavors.
  5. Add the soaked and drained white beans, pearl barley, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 45-60 minutes, or until the beans and barley are tender.
  6. Once the beans and barley are cooked, stir in the coconut milk, diced carrots, celery, bell pepper, and diced tomatoes. Allow the stew to simmer for an additional 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  7. Season the stew with salt and pepper to taste, adjusting as needed to achieve the perfect balance of flavors.
  8. Serve the White Bean, Barley & Coconut Stew hot, garnished with fresh cilantro or parsley for a burst of color and freshness.

Nutritional Information: Note: Nutritional values may vary depending on specific brands of ingredients used.

  • Servings: 6
  • Serving Size: 1 1/2 cups
  • Calories per serving: Approximately 350
  • Total Fat: Approximately 15g
  • Saturated Fat: Approximately 11g
  • Cholesterol: 0mg
  • Sodium: Approximately 600mg
  • Total Carbohydrates: Approximately 45g
  • Dietary Fiber: Approximately 11g
  • Sugars: Approximately 6g
  • Protein: Approximately 11g

Weight Watchers SmartPoints:

  • SmartPoints per serving: Approximately 10

Additional Tips:

  1. Soaking Beans: Soaking dried beans overnight helps to soften them and reduce cooking time. This step also aids in digestion by breaking down complex sugars that can cause discomfort.
  2. Choosing Barley: Opt for pearl barley in this recipe for its tender texture and shorter cooking time compared to other varieties of barley.
  3. Spice Level: Adjust the amount of cayenne pepper according to your preference for heat. Start with a small amount and add more gradually until you reach your desired level of spiciness.
  4. Vegetable Variation: Feel free to customize the stew by adding your favorite vegetables. Spinach, kale, or diced potatoes would all be delicious additions.
  5. Storage and Reheating: Leftover stew can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it on the stovetop over low heat, stirring occasionally, until heated through.
  6. Serving Suggestions: Serve the stew with crusty bread, rice, or quinoa for a complete and satisfying meal. A side salad or steamed greens would also complement the flavors of the stew beautifully.
  7. Garnish: Fresh cilantro or parsley adds a pop of color and freshness to the stew. Feel free to sprinkle some on top just before serving.

In conclusion, our White Bean, Barley & Coconut Stew is a delightful marriage of comforting flavors and wholesome ingredients that’s sure to warm both body and soul. With its simple preparation and nourishing qualities, it’s the perfect dish for any occasion. Give it a try and savor the richness of each spoonful!