Rich-tasting, thick, and so flavorful—no one will miss the meat in this stew.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　Cooking spray

　　2 medium carrots, cut crosswise into 1-inch pieces

　　1 medium onion, coarsely chopped

　　1 medium rib of celery, cut crosswise into 1/2-inch pieces

　　1 small zucchini, halved lengthwise and sliced crosswise into 1/4-inch pieces

　　1 14.5-ounce can no-salt-added tomatoes, undrained

　　2 cups low-sodium mixed vegetable juice

　　1 cup water

　　3/4 cup frozen whole-kernel corn

　　2 1/2 teaspoons dried Italian seasoning, crumbled

　　1/2 teaspoon garlic powder

　　1/4 teaspoon pepper

　　1/8 teaspoon salt

　　1 15-ounce can low-sodium Great Northern beans, rinsed and drained

　　1/2 cup uncooked quick-cooking barley

　　

Step 1

Lightly spray a Dutch oven with cooking spray. Cook the carrots, onion, celery, and zucchini over medium-high heat for 3 minutes, stirring occasionally.

　　

Step 2

Stir in the tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt. Cook, covered, until the mixture comes to a boil, about 3 minutes. Reduce the heat to low and cook, covered, for 20 minutes, or until the vegetables are tender, stirring occasionally and breaking up the tomatoes.

　　

Step 3

Stir in the beans and barley. Cook, covered, for 10 minutes, or until the barley is tender, stirring occasionally.

　　

Slow-Cooker Method

Step 4

Combine the carrots, onion, celery, zucchini, tomatoes with liquid, vegetable juice, water, corn, Italian seasoning, garlic powder, pepper, and salt in a 3 1/2- to 4-quart slow cooker. Cook, covered, on low for 7 to 9 hours or on high for 3 to 3 1/2 hours. Stir in the beans and barley. Cook, covered, on high for about 30 minutes, or until the barley is tender.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 244

　　

Step 7

Total Fat: 1.0g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 382mg

　　

Step 14

Carbohydrates: 51g

　　

Step 15

Fiber: 10g

　　

Step 16

Sugars: 16g

　　

Step 17

Protein: 11g

　　

Step 18

Dietary Exchanges

　　

Step 19

2 1/2 Starch

　　

Step 20

3 Vegetable

　　American Heart Association Quick & Easy Meals