Stampede Beans and Barley Recipe

Stampede Beans and Barley Recipe

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Stampede Beans and Barley Recipe

This version of baked beans adds the goodness of barley, and the surprising subtle sweetness of prunes for a high-fiber, low-fat favorite.

Ingredients:

  • 1 tsp (5mL) canola oil
  • 3 cloves garlic, minced
  • 2 stalks celery, chopped
  • 2 carrots, peeled and chopped
  • 1 large yellow onion, diced
  • 1 cup (250 ml) pearl of pot barley
  • 1 cup (250 ml) dried navy or great northern beans
  • 1/2 cup (125 ml) dried romano or kidney beans
  • 4 cups (1 L) less-sodium vegetable or chicken broth
  • 2 cans (14 oz/398 ml each) less-sodium tomato sauce
  • 1/2 cup (125 ml) packed brown sugar
  • 1/2 cup (125 ml) chopped pitted prunes
  • 1 tbsp (15 ml) Dijon mustard
  • 2 tsp (10 ml) ground cumin
  • 1/2 tsp (2 ml) cayenne pepper
  • 2 cups (500 ml) boiling water
  • Additional boiling water, if required

Instructions

  1. In a large skillet over medium heat, heat oil; add garlic, celery, carrots and onion. Saute until onions are softened and fragrant. Pour this mixture into a 16 cup (4 L) slow cooker. Stir in barley, beans, broth, tomato sauce, brown sugar, prunes, mustard, cumin, cayenne and boiling water.
  2. Cover slow cooker and cook on low for 6 hours. Check halfway through cooking time. If mixture is not completely covered with liquid, add boiling water to cover and stir briefly. After 6 hours, beans should be softened and flavorful. Additional cooking time may be necessary.

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