PREP: 20 minutes COOK: 5 to 51⁄2 hours (low) or 21⁄2 to 3 hours (high) MAKES 6 servings
1 cup regular barley
2⁄3 cup wheat berries
2 14-ounce cans vegetable broth
1 cup frozen whole kernel corn
1 4-ounce can (drained weight) sliced mushrooms, drained
1⁄2 cup thinly sliced carrot (1 medium)
1⁄2 cup finely chopped onion (1 medium)
1⁄2 cup chopped roasted red sweet peppers
1⁄2 cup dry white wine or vegetable broth
1⁄2 cup water
2 cloves garlic, minced
1⁄4 teaspoon ground black pepper
1⁄4 cup finely shredded Parmesan cheese (1 ounce)
1 Rinse and drain barley and wheat berries. In a 31⁄2 – or 4-quart slow cooker combine barley, wheat berries, broth, corn, drained mushrooms, carrot, onion, roasted peppers, wine, the water, garlic, and black pepper.
2 Cover and cook on low-heat setting for 5 to 51⁄2 hours or on high-heat setting for 21⁄2 to 3 hours. Stir before serving. Sprinkle each serving with cheese.
PER SERVING: 259 cal., 2 g total fat (1 g sat. fat), 2 mg chol., 659 mg sodium, 50 g carb., 9 g fiber, 9 g pro.
make it vegan
Substitute desired soy cheese for the Parmesan cheese.
You may have heard that frozen foods shouldn’t be added to a slow cooker, but that rule is mainly for meat, poultry, fish, and other foods that could pose a food safety hazard. Frozen vegetables are fine to add to the slow cooker.