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Barley and Chickpea Stew

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Barley and Chickpea Stew


Here's a hearty stew rich in beans and grain that will not only fuel your metabolism but will help to lower stress and calm the adrenals. Want to save time in the kitchen? Make a double batch and freeze the leftovers for those crazy weeknights. 

Phase 1 | 
Serves 4 (Serving size: About 3 cups)
Prep time: 30 minutes | Total time: 40 to 50 minutes

INGREDIENTS

1 1/2 cups barley

8 cups vegetable stock

1 large onion, diced

1 medium carrot, diced

2 stalks celery, diced

3 cloves garlic, minced

19-ounce can chickpeas, drained and rinsed

15-ounce can diced tomatoes, with liquid

1 tablespoon sea salt

1 teaspoon dried rosemary

½ teaspoon freshly ground black pepper

1 bunch kale (about 7 ounces)

1/2 cup chopped fresh basil or parsley

DIRECTIONS

  1. Place the barley in a large bowl and cover with cold water by 1 inch. Set aside to soak for 10 minutes while you start the soup.

  2. Heat a large, heavy pot over medium-high heat. Add 2 tablespoons of the vegetable stock. Stir in the onion, carrot, and celery. Cook until the onion softens, about 3 minutes. Add the garlic and continue to cook until the onion is lightly browned, a few minutes more.

  3. Add the remaining vegetable stock. Bring the liquid to a boil.

  4. Drain the barley. Add the barley, chickpeas, tomatoes, salt, rosemary, and black pepper to the soup. Return to a boil, then cover and simmer for 10 minutes.

  5. Meanwhile, prepare the kale: Discard a few inches of the tough root ends. Thinly slice the stems and coarsely chop the leaves. Rinse well by dunking it in a large bowl or sink full of water. Drain well.

  6. When the barley has simmered for 10 minutes, stir in the kale gradually, adding more as each batch wilts. Cover and continue cooking until the beans, barley, and kale are tender, usually 10 to 20 minutes more. Add the basil, and taste and add more salt and pepper if needed.

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