Courtesy of Nature's Oasis
http://www.naturesoasismarket.com

Braised Greens and Barley

Diet Type: Vegan

Cooking Time: 30 minutes - one hour

Ingredients:

  1/2 cup Pearled Barley
  1 1/2 cups water
  1/2 teaspoon salt
  1 teaspoon toasted Sesame Oil
  1 Spanish onion, sliced into thin half moons
  1/2 head of green cabbage, shredded
  1/2 bunch Kale, thinly sliced
  1 cup water
  pinch of salt
  1 tablespoon caraway seeds
 
Directions:

Place barley, water and salt into a 3 quart saucepan with lid. Bring to a boil over high heat, reduce heat to low and simmer for 50 minutes. Take off of heat source and allow to steam-cook another 10 minutes. Meanwhile, heat oil in a large pot. Sauté vegetables, beginning with the onion, for 1-2 minutes. Add cabbage and Kale, sautéing 2-3 minutes. Sprinkle with salt. Pour water and caraway seeds over greens; stir and cover. Simmer 15-20 minutes. Liquid should cook down so greens are not soggy. Serve greens over barley.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 112
Calories from Fat 23
 % Daily Value*
Total Fat 3g4%
  Saturated Fat 0g2%
  Mono Fat 1g 
Sodium 333mg14%
Total Carbs 21g7%
  Dietary Fiber 8g30%
Protein 5g 
Iron12%
Calcium14%
Vitamin B-620%
Vitamin C82%
Vitamin E6%
Vitamin A74%
Selenium7%
Manganese35%
Copper10%
Zinc5%
Pantothenic acid3%
Niacin7%
Riboflavin12%
Thiamin13%
Folate13%
Potassium13%
Phosphorus8%
Magnesium11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.