This recipe is jam-packed with flavor and healthy ingredients. It is loaded with vegetables and contains protein and whole grains. This is a perfect budget pantry meal because it uses lots of canned and frozen vegetables, as well as vegetables that last a long time.
Makes: 8 Servings
Ingredients
2 cans (15oz each) black beans, no sodium, drained and rinsed
1 green bell pepper, chopped
1 medium onion, chopped
2 carrots, diced
1 small butternut squash, chopped
1 cup frozen corn
1 can (14oz) tomato sauce, low sodium
1 can (14oz) diced tomatoes, no sodium added
1/2 cup pearl barley
1 zucchini, chopped
1 cup of kale, chopped, thick stems removed
1 cup water
2 tsp vegetable oil
2 cloves garlic, minced
Optional spices: 2 tsp salt, 2 tsp cumin, 1 tsp dried oregano, 1/4 tsp cayenne pepper, 1/4 tsp cinnamon; OR try 1 tablespoon of Cajun Seasoning
Optional Toppings: grated cheese, sour cream or yogurt, avocado slices
Instructions
- Heat oil in skillet over medium heat. Add onions, and sauté until tender, about 5 minutes.
- Add salt, garlic, bell pepper, carrots, squash and spices. Sauté for 5-10 minutes.
- Add corn, diced tomato, tomato sauce and water to the vegetable mixture and bring to a boil.
- Add barley, lower heat and partially cover to let simmer for about 40 minutes.
- Check occasionally and add water if it sticks to the bottom of the pot.
- Add beans and zucchini, and simmer for 15 minutes. Add kale just before serving.
