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CHARD AND BARLEY STEW

Super Immunity Foods
by Frances Sheridan Goulart

No meat, no potatoes, but plenty of fiber and phytochemicals.
Yield: 6 servings
Preparation Time: 1 hour


INGREDIENTS

• 2 tablespoons olive oil
• 1¼ pounds Swiss chard, leaves and stems separated and diced
• 2 medium leeks, halved and sliced
• 3 medium carrots, peeled and sliced
• 2 stalks celery, sliced
• Pinch ground nutmeg
• 2 cups low-sodium vegetable broth
• 1 cup medium pearled barley
• 1 cup water
• 1 cup frozen lima beans


DIRECTIONS

Heat oil in large stockpot over medium-high heat.

Stir in chard stems, leeks, carrots, celery, and nutmeg.
Cook 6 to 7 minutes until vegetables release juices but still retain their color.

Add broth, barley, and water. Cover, and bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.

Add lima beans and chard leaves. Simmer for 10 more minutes.


VARIATIONS
> Use parsnips in place of carrots.
> Use jicama or water chestnuts in place of celery.
> Use frozen edamame or peas in place of limas.
> Garnish with cornbread croutons or broccoli sprouts.
 

 

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