Spicy Tomato and Bean Barley Bake (Low Fat and Healthy)

May 08, 2023May 8, 20230 0
Spicy Tomato and Bean Barley Bake (Low Fat and Healthy)
in Main

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 onion , chopped
1 cup carrot , sliced medium thickness
1 cup celery , chopped
1 1/4 cups mushrooms , sliced
1 cup pearl barley
1 can pinto beans , drained
5 cups vegetable juice ( V8 Brand )
1 1/2 tablespoons garlic powder
2 tablespoons mild chili powder
2 1/2 ounces fat free sharp cheddar cheese , shredded

Nutrision Information

Servings Per Recipe
6
Calories
214
Sugar
10g
Fat
1g
The Spicy Tomato and Bean Barley Bake is a delicious and hearty main course that is perfect for a healthy mid-week dinner. The dish is packed with chunky vegetables, protein-packed pinto beans, and fiber-rich barley, all mixed together with a spicy tomato sauce and topped with melty fat-free cheddar cheese. It is a filling meal that will keep you feeling satisfied and energized throughout the day. This dish is perfect for those who are short on time as it can be prepped ahead and reheated throughout the week. It is also vegetarian and vegan-friendly, making it a great meal for those looking to reduce their meat intake.

Instructions

1.Preheat the oven to 350°F.
2.In a large skillet, sauté onion, celery, carrot, and mushroom until tender.
3.Add barley, beans, tomato juice, garlic powder, and chili powder. Mix well.
4.Bring to a simmer, then reduce heat to low and cover.
5.Cook for 30 minutes, stirring occasionally until barley is tender and most of the liquid has been absorbed.
6.Pour mixture into a 9x13 inch baking dish, and sprinkle with shredded cheese.
7.Bake for 10-15 minutes until cheese is melted and bubbly.

PROS

The Spicy Tomato and Bean Barley Bake is a healthy, low-fat meal that is high in fiber and protein.

The dish is also vegetarian and suitable for vegans if the cheese is omitted or substituted.

It is incredibly easy to make and is a great meal for meal prepping.

CONS

While the dish is healthy, some may find the spice too intense and may need to adjust the chili powder to their taste.

The dish is also relatively high in sodium due to the use of V8 juice, so it may not be suitable for those on a low-sodium diet.

HEALTH & BENEFITS

The Spicy Tomato and Bean Barley Bake is an incredibly healthy dish that is high in fiber, protein, and complex carbohydrates.
The dish is also low in fat and suitable for those on a low-fat diet.
The barley in the dish is also known to promote healthy digestion and regulate blood sugar levels.

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