In an ordinary stew, you would have to presoak the dried mushrooms before using them. But because this tomato-y cannellini and barley stew is slow-cooked, all you have to do is rinse the mushrooms under running water to wash off any grit. The combination of mushrooms, beans, and barley provide plenty of dietary fiber (over 50 percent of the recommended intake), with nearly 25 percent of that being heart-healthy soluble fiber.
1/2 cup dried mushroom pieces or slices
2 cans (15 1/2 ounces each) cannellini beans, rinsed and drained
3/4 cup pearl barley
1 can (14 1/2 ounces) stewed tomatoes
3/4 cup carrot juice
1 3/4 cups water
1 tablespoon minced garlic
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon marjoram or oregano
1. In a strainer, rinse the mushrooms under running water.
2. In a 4- or 6-quart electric slow cooker, combine the rinsed mushrooms, beans, barley, stewed tomatoes, carrot juice, water, garlic, salt, pepper, and marjoram.
3. Cook on low until the barley is tender, 6 to 8 hours. Makes 4 servings
PER SERVING 389 calories, 1.1g total fat (0.3g saturated), 0mg cholesterol, 17g dietary fiber, 79g carbohydrate, 18g protein, 903mg sodium
Good source of: beta carotene, fiber, folate, magnesium, potassium, selenium, vitamin B6, zinc
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.