Beans and Barley Tostada

"Self delusion is pulling in your stomach when you step on the scale."  Paul Sweeney

One Layer, Kidney Bean on Top!

Here is a great way, besides barley soup, to get a little more barley into your eating plan.  (Notice how carefully she continues to avoid the word, diet.)  And why barley, you may ask?  Because barley is a great source of dietary fiber, which is effective in lowering blood cholesterol and can reduce the risk of heart disease.  Because barley is naturally cholesterol-free and low in fat.  Because barley contains vitamins and minerals including niacin, thiamine, selenium, iron, magnesium, zinc, phosphorus and copper.  And because barley contains antioxidants and phytochemicals.  Let's hear it for barley!


Ingredients:
  4 cups water
  2 cups salsa
  1 can (14.5 ounce) diced tomatoes, not drained
  1 1/2 cups vegetable broth
  1 cup pearl barley
  1 T olive oil
  1 T chili powder
  2 t cumin
  1/2 t salt, more or less to taste
  freshly ground pepper to taste
  cayenne pepper, dash
  1 can black beans, drained and rinsed
  1 can kidney beans, drained and rinsed
  1 can navy beans, drained and rinsed
  1 can corn, drained
  corn tortillas
  onion, chopped (optional garnish)
  avocado, diced (optional garnish)

Distructions:
  In a large pot combine the first 11 ingredients.  That's the water and up to and including the cayenne pepper.  Bring to a boil over high heat, stirring occasionally.  Reduce heat, cover, and simmer for about 45 minutes or until the barley is tender.  Continue to stir occasionally.

Add the beans and corn and return to a boil over high heat.  Reduce the heat and cook uncovered for an additional 10 minutes.  Yes, you might want to continue to stir occasionally.

During the last few minutes warm a batch of corn tortillas in the oven.  Just throw them on the rack for a minute or two.  Make sure the oven is on!  I don't assume.  The tortillas don't have to be hot, just warm, because the bean and barley concoction is hot enough.

Place a tortilla onto a plate, dish on some bean and barley mixture, and continue to layer until it's high enough to satisfy you hunger and your aesthetic self.   Garnish with chopped onion and/or diced avocado if you wish.  Balance a kidney bean on top of the whole thing just because you can.

Note:  This makes a whole bunch and freezes well.  You could skip the corn tortillas and serve it in a bowl as a soup.  Life is good!

Loveya
The Mom