Barley “Minestrone”

Barley “Minestrone”

Of course whole wheat shell pasta is a good alternative but Barley adds a bit more fiber, a new texture, and is less processed than pasta. This means barley is more intact and has less nutrient loss when harvested. This recipe is perfect for kids (minus the chili pepper flakes). It reminds me of a nutritious version of Spaghetti O's.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course dinner, lunch
Cuisine other
Servings 4
Calories 273 kcal

Equipment

  • Pot
  • pan
  • Stove

Ingredients
  

  • 1 cup hulled Barley
  • 5 cups water
  • 1 cup chopped celery
  • 2 cups yellow squash
  • 1 cup carrots
  • 1 tsp Chili flakes EXCLUDE IF MAKING FOR CHILDREN
  • 1 tsp Dry Basil
  • 1 tsp onion powder
  • 2 tbsp. tomato paste
  • 1 tbsp. avocado oil or other plant oil
  • 2 tsp nutritional yeast Optional
  • 1 tsp minced garlic
  • 1 cup broccoli frozen preferred
  • 1 tbsp. plant based butter
  • 1/4 tsp sea salt Optional

Instructions
 

  • Add barley and 3 cups of water to pot. Cook barley as directed on packaging while continuing next tasks, for 15 minutes.
  • While barley boils, add oil and all vegetables to a separate pan. Heat to medium.
  • While heating pan, add basil, onion powder, tomato paste, and OPTIONAL chili flakes. Sauté on medium heat for 2-3 minutes until softened and veggies are covered in tomato paste.
  • Once barley has softened and most water has evaporated from the barley, add veggie mixture to the pot.
  • Add 2 cups of water and stir well. If thick add 1/2 cup until desired consistency is reached.
  • Add garlic, and plant based butter. Stir well.
  • Add OPTIONAL Nutritional yeast. Stir well.
  • Add 1 cup of frozen broccoli. Stir.
  • Cook on medium for 5 minutes.
  • Turn off heat, cool, and enjoy! Add sea salt to taste!

Notes

Keyword barley, fall recipe, minestrone, soup