Maine Coast Sea Vegetables

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Serves 4–6


1 cup pinto beans
1 cup barley
One 4" strip of kelp
8 cups water
1 large onion, diced
2 medium potatoes, cut into ¾ to 1–inch chunks
1 large carrot, cut into ¾ to 1–inch chunks
2 Tbsp mugi (red barley) or chick–pea miso
1 large clove of garlic, crushed
Black pepper to taste
Herbs to taste (oregano, thyme, rosemary) (optional)
Nutritional yeast flakes (optional)

Pressure Cook Method

1. Pick over the beans and discard any broken or shriveled ones you find.

2. Rinse the beans well and put them in a pressure cooker with water 1 inch over the beans. Bring to a boil and let boil 10 minutes or so. (This is a quick soak method used instead of soaking the beans overnight.)

3. Rinse the barley in a large pot, stirring constantly, through sev­eral changes of water until the water runs clear.

4. Inspect the kelp and remove any small shells. Add the kelp to the barley in the pot with the 8 cups of water, and bring to a low boil. Add the onion to the pot.

5. Add the potatoes and carrot to the pressure cooker.

6. Lock the lid in place, and turn the flame on high. Bring it up to pressure, and cook over low heat for 45 minutes to 1 hour. Turn off the heat and let the pressure come down naturally. Open the lid and taste the beans and barley. If they need more cooking, simmer cov­ered over low heat. Add more water if needed. The stew should be thick.

7. Add the miso, garlic, black pepper, herbs, and nutritional yeast.

8. Simmer the stew a few minutes to blend the flavors, and serve.

Simmer Method

1. Soak the pinto beans overnight. Drain the soaking water and rinse the beans through at least 3 changes of fresh running water.

2. Put the beans in a pot with 4 cups fresh water and the kelp. Simmer for 45 minutes. Skip this step if using canned or precooked beans.

3. Rinse the barley in a separate pot. Add it to the bean pot with 3 cups water, and simmer.

4. Chop the vegetables, then add them to the pot with the minced garlic.

5. Simmer for 20 to 25 minutes until the barley is well cooked and the vegetables are tender.

6. Add the miso, pepper, thyme, and nutritional yeast. Simmer a few more minutes to blend the flavors. Taste and adjust the seasonings, if desired.

Per serving: Calories 277, Protein 11 g, Fat 1 g, Carbohydrates 57 g, Fiber 124 g, Calcium 75 mg, Sodium 371 mg

Maine Coast Sea Vegetables Hancock, Maine
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