Bean and Barley Vegetable Stew

Ingredients

• Avocado Oil (optional)
• 1/4 cup shallots, sliced and diced
• 2 celery stalks, diced
• 1/2 a jalapeño, diced
• 1/2 cup baby bella mushrooms, sliced
• 1 tomato, diced
• 1 cup green beans, chopped
• 1 bay leaf
• 1 t Herbes de Provence
• 1 t thyme, dry
• 1 t ground black pepper
• 4 cups low sodium vegetable broth
• 3 cups water
• 1 cup flageolet beans, soaked for one hour and drained
• 3/4 cup pearled barley, dry (rinsed and drained)
• Juice of one lemon
• Cardamom, to taste
• Iodized sea salt, to taste

Instructions

1. Heat oil (or water or vegetable broth) in an uncovered pressure cooker. Saute shallots, celery and jalapeno for a few minutes.
2. Add mushrooms, tomato, green beans, bay leaf, spices, broth, water, beans, and barley.
3. Cover the pressure cooker and bring to pressure.
4. Cook at pressure for 20 – 22 minutes.
5. Release pressure naturally.
6. Once pressure has released, remove the lid, away from you, and add lemon juice, cardamom and salt.
7. Simmer for 5 – 10 minutes, uncovered.

I love adding lemon juice to my beans before adding salt.  You all know I love my oil and salt but I really do try to enjoy them in moderation.  Adding lemon or lime juice to my bean dishes adds a flavor dimension that curbs my desire for salt.  Anyone else find that to be true?

I’m packing this stew for lunch today – I’ll serve it hot, over a bed of a raw baby spinach.

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