I first made this years ago based on a recipe in Scott Jurek’s fab book Eat and Run.
It’s one of my ‘go-to’ healthy comfort foods tasty, filling, warming, full of veggies, vitamins and fibre, & it freezes well.
As you can see, I’ve also created a MyFitnessPal barcode for it so you can even track it 😇
I use dried beans, but you could also use tinned. Use one tin for each 50g dried.
Made as below, and serving 4, calories per serving = 261, protein 13.7g, carbs 50g, fat 1.3g, fibre 12g
Ingredients
2 garlic cloves, minced
1 onion, chopped
10 medium mushrooms, chopped (I also sometimes add a few dried porcini mushrooms)
1 large green bell pepper, chopped
1 large red bell pepper, chopped
250g carrots, chopped
50g dried kidney beans (or one tin)
50g dried black-eye beans or similar (or one tin)
50g black beans (or one tin)
30g pearl barley
30g bulgar wheat
1 can chopped tomatoes
50g dried black-eye beans or similar (or one tin)
50g black beans (or one tin)
30g pearl barley
30g bulgar wheat
1 can chopped tomatoes
30g bulgar wheat
1 can chopped tomatoes
1tbsp tomato puree
1 tsp chilli flakes
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp smoked paprika
Sea salt, black pepper, cayenne pepper to taste
Fresh chopped coriander (to garnish)
Instructions
Pre-soak then cook beans until nearly soft in a large pot, then add the bulgar wheat and pearl barley & finish cooking. (if you’re using tinned beans, just cook the wheat and barley and add the tinned beans to the mix later)
Meanwhile, cook the veg and spices in a large frying pan, with a maximum of 1 tsp olive oil (or you can dry fry).
Add the tomatoes and puree, then add the beans, wheat and barley.
Mix, simmer briefly, and then serve with chopped coriander if you wish, or without if you don’t!
If you want to start tracking your food intake but don’t know what the best app is to use, I recommend the free app MyFitnessPal https://www.myfitnesspal.com/ and this is where you’ll scan the barcode in that’s shown above. If you want a FREE guide of how to use it, just head on over to my nutrition page on this website and you’ll find a section part-way down where you can request one from me.