Slow Cooker Red Beans and Barley Low Fat
Hearty, wholesome, and brimming with flavor, this Slow Cooker Red Beans and Barley recipe is the ultimate low-fat, plant-based comfort food. Packed with protein-rich red kidney beans, nutty pearl barley, and a vibrant medley of vegetables, this dish simmers to perfection in a slow cooker, allowing the smoky paprika, earthy cumin, and aromatic thyme to infuse every bite. With just 15 minutes of prep time and a hands-off 8-hour cook, it's an effortless meal that's both nutritious and satisfying. Ideal for busy weeknights or make-ahead meal prep, this one-pot wonder is vegan, low in fat, and perfect for cozy dinners. Garnish with fresh parsley for a pop of color, and savor a bowl of guilt-free, hearty goodness!
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Recipe Information
Ingredients
- 1 cup red kidney beans, dried
- 1 cup pearl barley
- 1 medium yellow onion, diced
- 2 stalks celery stalks, diced
- 1 large carrot, diced
- 1 medium green bell pepper, diced
- 3 cloves garlic cloves, minced
- 4 cups vegetable broth, low-sodium
- 1 can (14.5 oz) canned diced tomatoes, no salt added
- 1 teaspoon smoked paprika
- 1 teaspoon cumin, ground
- 0.5 teaspoon dried thyme
- 0.25 teaspoon black pepper
- 1 leaf bay leaf
- 2 tablespoons parsley, chopped (optional, for garnish)
Instructions
Rinse the dried red kidney beans thoroughly under cold water and remove any debris or discolored beans.
Optional but recommended: Soak the beans overnight in a large bowl of water, covering them by at least 2 inches. Drain and rinse the beans before use.
Place the soaked (or unsoaked) beans into the slow cooker, along with the pearl barley.
Add the diced yellow onion, celery, carrot, green bell pepper, minced garlic cloves, vegetable broth, and canned diced tomatoes (with their juice).
Stir in the smoked paprika, ground cumin, dried thyme, black pepper, and the bay leaf.
Mix everything together until well combined, then cover the slow cooker with its lid.
Set the slow cooker to 'Low' and cook for 8 hours, or until the beans and barley are tender.
Once cooked, remove the bay leaf and stir the mixture. Taste and adjust seasoning if needed.
Serve hot in bowls, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
1662 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 795 mg | 35% | |
| Total Carbohydrate | 338.3 g | 123% | |
| Dietary Fiber | 76.4 g | 273% | |
| Total Sugars | 35.9 g | ||
| Protein | 76.0 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 603 mg | 46% | |
| Iron | 24.7 mg | 137% | |
| Potassium | 6117 mg | 130% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
