Spicy Tomato and Bean Barley Bake (Low Fat and Healthy)

Submitted by Sarah_Jayne

"I have become a real fan of pearl barley over the last year or so of trying move to a healthier way of eating. Now and then I play around to see if I can do something new with it because I really think it is an underused food item. Particularly as it low fat and the sort of slow burning carb that is great for those of us trying to control our insulin. For this recipe I used a mild chili powder because but I am a spice wimp. So, if your family likes things hotter go for a medium or even a hot strength chili powder."

 

• Ready In: 1hr 40mins
• Ingredients: 10
• Serves: 4

ingredients

• 1 onion, chopped
• 1 cup carrot, sliced medium thickness
• 1 cup celery, chopped
• 1 1⁄4 cups mushrooms, sliced
• 1 cup pearl barley
• 1 (15 ounce) can pinto beans, drained
• 5 cups vegetable juice (V8 Brand)
• 1 1⁄2 tablespoons garlic powder
• 2 tablespoons mild chili powder
• 2 1⁄2 ounces fat free sharp cheddar cheese, shredded

directions

1. Preheat your oven to 425 degrees.
2. Use an oven proof dish casserole or pot that can also be used on the stovetop and put over a medium heat on the stove.
3. Once the pot is hot spray with some non-stick cooking spray or use a bit of oil if you wish and put the onions in and fry off for about 5 minutes until they are going soft.
4. Add the carrots, celery and mushrooms and continue to cook for another 5 minutes, stirring often.
5. Add the pearl barley and the pinto beans and stir through for 2 minutes.
6. Add the V8, garlic powder and chili powder and stir to make sure everything is well combined.
7. Cover and put into the oven and cook for about 1 hour and 15 minutes. Keep checking it now and then to make sure it isn't going dry. It is done when the barley is tender and most of the juices are absorbed.
8. Take out of the oven and dish out onto serving plates or bowls and then divide the cheese between the dishes and sprinkle on top.
9. Serve.

Reviews

[Quiltingqueen]

This actually turned out pretty good. I only used 4 cups of the V8 juice (5 cups just seemed like a lot!) and I used the low sodium kind which probably affected the flavor a little bit--I ended up adding a little salt and some cayenne pepper to fix it. I also used quick pearl barley and boiled the whole mixture for about 15 minutes and then only had to bake it for 25 minutes and it turned out great. I will probably leave out the carrots next time (I didn't think they quite fit with the rest of the ingredients), but other than that it was a good recipe!

 

[drinkmore]

This was an easy, tasty and cheap! I added a sprinkle of cayenne pepper and some salt. My husband said it tasted like spanish rice. I'll be making this again for sure, Thanks!

 

[Barb W.]

This was really good! It's what I call a "kitchen sink" recipe, because you can throw in everything but the kitchen sink and not change the basic quality and flavor of the recipe. I think the chili powder really makes it. I decided to apply the kitchen sink principle and threw in some baby spinach I needed to use up (sauteed it with the onions) a little bit of chopped zucchini, and some diced tomatoes I also needed to use. The recipe makes a ton, so I'll be able to take some in my lunch all week. Thanks for posting; I really enjoyed it - and it's so HEALTHY!! :)