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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> UK >> English

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Combine the barley and 4 cups of stock in a medium saucepan and boil over medium heat for 5 minutes. Reduce the heat to low and simmer for 30 minutes, then remove the pan fro the heat and set aside. | 2. Put a heavy stockpot over medium heat for about a minute then spray it with the vegetable oil. Add the onions and carrots and saute for 3 minutes. | 3. Stir in the lentils, bay leaf, ginger, dried herbs and remaining 2 cups of stock. Bring the mix to a boil then cover and reduce the heat to low. Simmer for about 20 minutes or until the lentils are tender. | 4. Add in the vegetable juice, zucchini, peppers, celery and tomatoes. Cook over low heat until the vegetables are tender, about 10 minutes. | 5. Pour in the barley with its cooking liquid, the mushrooms, garlic and soy sauce. Cook a further 10 minutes then stir in the chopped parsley and as much hot sauce as you like. | 6. Remove from heat and let cool. | 7. When cool, divide among 6 freezer-safe containers and freeze. | 8. To reconstitute, take a serving out of the freezer and slip into a glass or ceramic bowl, defrost and reheat in the microwave. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
pearl barley	1	cup		704.0	155.44	19.82	2.32
vegetable stock salt	6	cups		-	-	-	-
vegetable oil cooking spray				-	-	-	-
onion	1	cup	chopped	64.0	14.944	1.76	0.16
carrot	1 1/2	cups	chopped	78.72	18.3936	1.7856	0.4608
lentil	1	cup	dried	81.62	17.0478	6.8992	0.4235
bay leaf	1			-	-	-	-
ginger	1/2	teaspoon	grated	3.015	0.6446	0.0808	0.0382
basil	1	tablespoon	dried	0.6095	0.0702	0.0835	0.017
thyme	1	tablespoon	dried	2.424	0.5868	0.1334	0.0403
oregano	1	tablespoon	dried	7.95	2.0676	0.27	0.1284
vegetable juice	3	cups	low sodium	166.98	29.3733	7.0587	2.3529
zucchini	1	cup	chopped	21.08	3.8564	1.5004	0.3968
red bell pepper	1	cup	chopped	-	-	-	-
jalapeno pepper	1	tablespoon	chopped	1.6312	0.3656	0.0512	0.0208
celery	1	cup	chopped	16.16	2.9997	0.6969	0.1717
tomato	1	can	roasted chopped	62.068999999999996	13.7631	3.2384	0.5397
mushroom	2	cups	chopped	-	-	-	-
garlic clove	6		peeled minced	-	-	-	-
soy sauce	2	tablespoons	reduced sodium	16.96	1.5776	2.6048	0.1824
parsley	1/2	cup	chopped	10.8	1.899	0.8909999999999999	0.237
tabasco sauce				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.