Energizing meal in a bowl
Print Category Vegetable Thematic No thematic Source IGA Evaluation
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Ingredients
- 1 large onion, chopped
- 1 garlic clove, chopped
- 1.5 L (6 cups) chicken bouillon
- 45 mL (3 tablespoons) pearl barley
- 45 mL (3 tablespoons) whole-grain rice
- 2 carrots, peeled and diced
- 60 mL (1/4 cup) peeled and diced rutabaga
- 2 celery stalks, diced
- 125 mL (1/2 cup) chopped green beans
- 60 mL (1/4 cup) chopped red pepper
- 125 mL (1/2 cup) broccoli florets
- 125 mL (1/2 cup) cauliflower florets
- 1 540-mL tin (19 oz) red kidney beans, rinsed and drained
- 10 mL (2 teaspoons) dried basil
- 10 mL (2 teaspoons) dried parsley
- 2 mL (1/2 teaspoon) dried dill
Preparation
- Cook onion over medium heat for about 5 minutes, or until soft, in a saucepan coated with vegetable spray.
- Add garlic, chicken bouillon, barley, rice, carrots and rutabaga, and bring to a boil. Reduce heat; cover and allow to simmer for 30 minutes.
- Add celery, green beans, red pepper, broccoli, cauliflower, red kidney beans, basil, parsley and dill. Allow to simmer 10 to 15 minutes, or until vegetables and grains are tender.
Cook commentary
Serves: 4
Tip: Antioxidants help the body defend against heart disease by protecting artery walls and preventing arteriosclerosis. Brightly coloured
fruits and vegetables, particularly green, orange and red ones, contain the most antioxidants.
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