Veggie Barley Soup

Veggie Barley Soup

This is a soup I have come to love. Before heading down this heart healthy path, I could count on one hand the number of times I had used barley. I think both of those times it was for a soup and I only purchased what I needed for that particular day. Today, barley has become a staple in my pantry. I buy it in bulk and then store it in my own Rubbermaid container.

Last Friday I spent the day making food to take to my college aged son. It makes me feel good to make up healthy little packages for him. I make things for him that are easily frozen and taste good after having been frozen. We discovered vegan macaroni and cheese doesn’t unfreeze well. Veggie Barley soup is perfect for freezing in small containers. I was able to get 4 small containers from this batch of soup. Each container has about 2 1/2 servings of soup.

Freezer ready Veggie Barley soup

I use a homemade vegetable broth when I make this soup. I keep it written in the front of one of my cookbooks because I make it all the time. I usually make up a double batch and keep it in a large spice container in my spice cabinet. This is not my recipe and I cannot remember where it came from but this is a photo. You can always use a store bought vegetable broth if you prefer.

Veggie Broth recipe

Veggie Barley Soup

  • Servings: 12
  • Difficulty: easy
  • Print

A hearty barley soup packed with veggies.


Ingredients


• splash of water (to sauté)
• 1 medium onion, diced
• 2 carrots, thinly sliced
• 1 large stalk celery, thinly sliced
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced (2 tsp. minced garlic)
• 8 cups vegetable broth
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes (I use chili ready diced tomatoes)
• 2 cups frozen cut green beans
• 1 cup pearled barley
• 1 cup frozen corn
• 1 tsp. dried basil
• 1/2 tsp. dried oregano
• 1 bay leaf
• 1 cup frozen peas
• salt and pepper to taste

Directions

  1. In a non-stick large pot over medium heat, add water, onions, carrots, and celery. Sauté until veggies are softened, about 5 minutes. Add additional water to prevent sticking if necessary.
  2. Increase heat to medium-high and add mushrooms and cook until lightly browned, stirring frequently.
  3. Stir in garlic and cook, stirring constantly.
  4. Add broth, chickpeas, tomatoes, green beans, barley, corn, basil, oregano, and bay leaf.
  5. Bring soup to a boil, then reduce to a simmer and cover.
  6. Cook soup until barley is tender, stirring occasionally, about 30 minutes.
  7. Mix in peas and cook until tender and hot, 1 to 2 minutes.
  8. Remove soup from heat and discard bay leaf. Season with pepper to taste.


theheartie.kitchen

Vegan Carrot Cake

Hey Heart Healthy friends!

I found this awesome recipe for carrot cake on the forks over knives website https://www.forksoverknives.com/recipes/vegan-carrot-cake/#gs.5r131r They have a fabulous video with the recipe, which I should have watched before I made it.

I think the frosting would have been just a touch creamier with less water. It’s easy to add more water to thin it than it is to remove water to thicken it. I didn’t use the vanilla bean seeds and it was just fine. I simply didn’t have any in my kitchen.

I also did not include the optional walnuts in the cake but maybe next time I will. Yes! I said next time! I am definitely adding this one to my recipe book. I’ll let you go to the forks over knives website and print the recipes off. The cake and the frosting are two different recipes, so don’t forget to track down the frosting.

I don’t have a kitchen scale and usually just make guesstimates when necessary. On that note, I used 6 dates pitted and chopped in the cake, and 7 dates pitted and chopped in the frosting.

Enjoy! Remember you only have one ❤️. The same recipes that are good for your heart health are also good for your brain health.

Buddha Bowl

I love Buddha Bowls and let me just say this is my own personal mash up. Sorry if this is so far from a Buddha bowl in your book that you are having to zoom in to see “what the heck did she put in there”. This is basically a Heartie kitchen left over Bowl, but humor me and let’s say it’s a Buddha bowl.

Quinoa a perfect base and I like it right in the center so I can easily mix it up. The quinoa was not left over. It’s the only thing I made fresh for this one.

Baked green beans (farmers market beans) with onion and mushrooms, they were a previous side.

Roasted potatoes with leftover Steff’s Mac and Cheese, cheese sauce poured over the top.

Grilled corn that I cut from the cobs from a previous meal.

Sautéed collared greens a previous side and a previous post.

Sautéed mini eggplants, also a previous side and a previous post.

When it looks like you only have a little of this and a little of that and really not enough of anything to make a meal for anyone…think Buddha bowl. Steam up some quinoa or if that’s not your thing some rice or lentils. Put all those veggies together under a fabulous sauce and presto…left over Buddha bowl!

My personal preference is for Hak’s BBQ sauce on the top, but you be you and figure out what you enjoy best. Plant Strong and Heart Healthy ❤️ur ❤️

Protein…Protein…Protein

Our country is obsessed with protein!

This is a photo I snapped yesterday at Costco when I noticed these boxes screaming about how much protein they contain.

But, do you actually know how much protein your body needs, or if you are consuming too much?

We only need .8 grams of protein per kilogram of bodyweight. (The Recommended Daily Allowance) Thats all! I actually sat down and tallied mine up yesterday. You will be shocked to know with my plant based diet, I was slightly over the RDA.

So what happens to all that excess protein the average American consumes? No worries, it’s usually stored as fat. Is there a difference between plant protein and animal protein? Yes, of course and heart disease is just one of the risks associated with animal protein.

Don’t follow the latest marketing hype, don’t worry about your protein! Where are you getting your fiber? Here’s a hint….no animal products contain fiber.