Directions:
- Cut the onions and sweet potatoes into large pieces and add to the crock pot.
- Add the barley and beans (I tend to use a mixture of navy/black eyed/red kidney beans - also remember to either soak/boil the beans or buy them in a can!).
- Coin the carrots very thinly (~2 millimetres thick) and add to the pot.
- Now to make the sauce. Strain the liquid from the tomatoes into a medium-sized bowl containing the dry ingredients (everything but the water). Toss the tomato pieces into the crock pot.
- Stir up the sauce mixture and check the taste. Adjust anything that doesn't fit your palatte.
- Add the sauce mixture and add water to fill up to just below covering the vegetables.
- Add a kishke (I'll be adding a recipe for that soon) to the top if desired.
- Cover the crock pot and turn on low.
- Shabbat Shalom!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 340.65 Kcal (1426 kJ) | ||
| Calories from fat | 4.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.47g | 1% | |
|---|---|---|---|
| Sodium | 350.76mg | 15% | |
| Potassium | 462.65mg | 10% | |
| Total Carbs | 79.66g | 27% | |
| Sugars | 12.27g | 49% | |
| Dietary Fiber | 8.09g | 32% | |
| Protein | 4.63g | 9% | |
| Vitamin C | 6.4mg | 11% | |
| Vitamin A | 0.8mg | 28% | |
| Iron | 1.6mg | 9% | |
| Calcium | 98.9mg | 10% | |
| Amount Per 100 g | |||
| Calories | 89.24 Kcal (374 kJ) | ||
| Calories from fat | 1.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 1% | |
|---|---|---|---|
| Sodium | 91.88mg | 15% | |
| Potassium | 121.2mg | 10% | |
| Total Carbs | 20.87g | 27% | |
| Sugars | 3.21g | 49% | |
| Dietary Fiber | 2.12g | 32% | |
| Protein | 1.21g | 9% | |
| Vitamin C | 1.7mg | 11% | |
| Vitamin A | 0.2mg | 28% | |
| Iron | 0.4mg | 9% | |
| Calcium | 25.9mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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