Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Black-Eyed Pea | not in our table | 0 |
| Water | not in our table | 0 |
| Savory | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup black-eyed peas, soaked
- overnight
- 1/2 cup dried split peas
- 1/2 cup pearl barley
- 3 quart water
- 1 tbsp cold-pressed olive oil (or
- use your favorite fat free
- liquid)
- 1/2 large onion, chopped
- 2 med carrots, sliced
- 4 carrot tops (greens only
- stems removed, chopped)
- 1 large mustard greens, chopped
- 1 leek, sliced
- 1 cup green beans, broken into
- 1=d3 sections [sic]
- 1 large potato, unpeeled, diced
- 1/2 bay leaf
- 1/4 tsp thyme
- 1/4 tsp tarragon
- 1/4 tsp savory
- 1 tsp salt
- 1 dash pepper
- =
Directions
In a large pot, place the black-eyed peas, split peas, pearl barley,=20 and water and simmer until the beans are tender, about 45 minutes. In a skillet heat the olive oil (or other liquid). Add the onions and saute, covered, 10 minutes or until the onions begin to brown. Turn off the heat under the onions and pour about ½ c of the bean cooking water into the skillet and mix well.=20 When the beans are cooked, add the onions and all the other ingredients to the bean pot and cook another 30 minutes, or until the vegetables are tender. Serve in large soup bowls with generous servings of fresh whole wheat or black bread.=20 from _high_road_to_health_, by lindsey wagner and ariane spade