Mediterranean Vegetable Stew with Mixed Grains (1 serving = 1.5 ladles full)

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 305.7
  • Total Fat: 2.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 461.9 mg
  • Total Carbs: 62.0 g
  • Dietary Fiber: 10.8 g
  • Protein: 8.6 g

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Healthy, tasty and very easy to make, this is a great way of getting some healthy carbs into your diet Healthy, tasty and very easy to make, this is a great way of getting some healthy carbs into your diet
Number of Servings: 6


    1 x Large green bell pepper
    1 x Large red bell pepper
    1 x Large yellow bell pepper
    3 x Small red onions
    4x Garlic cloves
    2 x Spanish Onion, Med
    1 x Small white cabbage
    4 x Cups of chopped or diced tomatoes
    2 x Cups Fine multi grains or brown rice or pearl barley or red lentils
    Black pepper
    Garlic salt
    Dried cardamom
    Dried oregano
    Dried rubbed sage


Sauté onions and garlic until soft
Add chopped peppers and continue cooking on low heat until peppers begin to soften
Add roughly chopped cabbage and stir through
Add tomatoes and stir through
Add herbs to taste (I used around 3 tsps of cardamom, 4 tsps of black pepper and two tsps each of the sage and oregano) and stir through
Turn the heat up and then add the two cups of grains and five cups of water
Once it has come back to the boil turn down to a low heat and allow to simmer until the grains are cooked.
Leave to stand for 15 mins off the heat and then serve.

I used a pressure cooker and this cut down the simmering time quite a bit but because of the higher temperature it needs to stand for longer.

Number of Servings: 6

Recipe submitted by SparkPeople user NEILJHK.

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