Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol. This hearty vegetarian main course is ready in 2 to 3 hours and can be stored in the fridge (already cooked) for up to 3 days.
1 cup (250 mL) pot barley
4 cups (1 L) 25 percent less sodium beef broth
1/2 oz (14 g) dried sliced shiitake mushrooms
1 1/2 cups (375 mL) sweet potato, peeled and coarsely chopped
1 medium onion, diced
2 cloves garlic, minced
1/4 tsp (1 mL) cracked pepper
1 cup (250 mL) cashews, chopped
Rinse pot barley under cool running water. Drain well and place in slow cooker. Add beef broth, dried shiitake mushrooms, sweet potato, onion, garlic, and pepper.
Cover with lid and cook on low for 3 to 4 hours or on high for 1 1/2 to 2 1/2 hours.
When barley is soft and most of the liquid has been absorbed, turn off slow cooker. Stir once and let sit for 15 minutes. Divide equally among four plates and sprinkle each with 1/4 cup (60 mL) cashews.
Each 1 1/4 cup (310 mL) serving with 1/4 cup (60 mL) cashews contains: 425 calories; 15 g protein; 13.2 g total fat (2.2 g sat. fat, 0 g trans fat); 71 g carbohydrates; 12 g fibre; 632 mg sodium
source: “Slow Cooker Days“, alive #315, January 2009