Make Simple Stew with Barley, Vegetables and Herbs

Cooking vegetables without pressure cooker:

• Place vegetables, bay leaf, Serrano pepper and Star anise in a glass/ceramic bowl
• Add 1/2 cup water; cover with a vented lid and microwave on hi for 3 min
• Stir, cover and microwave on 30% power for 6-7min.
• Check for done-ness: the vegetables should be tender, but not mushy soft.

• Place 1/2 cup water in a medium saucepan ( 2 quart / 2 liter); heat it to boiling
• Add vegetables, bay leaf, Serrano pepper and Star anise
• Stir, cover and cook on medium heat for 2-3 min
• Stir, add 1/2 cup hot water, cover and simmer for another 10-12 min, (longer if need be). Do not increase the heat: vigorous boiling tends to destroy the structure of the cut vegetables
• Check for done-ness a couple of times along the way: the vegetables should be tender, but not mushy soft.

Cooking barley:

• If you can, plan ahead: I recommend soaking the barley in water overnight:
  • For this recipe, you will need 1/4 cup dry pearled barley;
  • However, you can easily double up and save the extra in the freezer for another use.
  • For 1/4 cup barley, use 3/4 cup soaking water.
  • Soak in the insert container: then you can simply transfer this container  to the rack in the outer pot, using for the pot-in-a-pot method for cooking.
  • The barley absorbs quite a bit of water and swells up – looks soft and plump
• The next morning: Cook the barley in the pressure cooker or in a saucepan on the stove-top.
  • Pressure Cooker:
    • Place the container with the soaked barley, along with the soaking water) on the rack in the cooker.
    • Add the seasonings: 1 bay leaf, 5-7 peppercorns, 1/8 tsp crushed red pepper, 1/8 tsp cumin seeds, 1/8 tsp fennel seeds and 1/4 tsp salt
    • Add water to the outer pot (at least 1 cup); Cook for 5 min at full pressure.
    • Allow pressure to release normally.
    • The cooked barley will look wet- there’s a little liquid stuck to the cooked grains. Stir gently to distribute the liquid evenly

• • Saucepan on stove-top
    • Transfer the soaked barley to a heavy-bottom medium-large (3 quart / 3 liter) container, along with the soaking water.
    • Add the seasonings: 1 bay leaf, 5-7 peppercorns, 1/8 tsp crushed red pepper, 1/8 tsp cumin seeds, 1/8 tsp fennel seeds and 1/4 tsp salt
    • Begin heating on high heat. Stir constantly until the liquid starts to boil.
    • Decrease the heat, cover and simmer for 15-18 min on the lowest heat setting. Stir occasionally to ensure it does not stick and burn on the bottom.
      • Add a little water (2-3 tbsp) if it starts to stick.
      • If you see froth near the lid, remove the lid for a minute or two, stir and continue simmering till the liquid is almost fully absorbed.
      • Turn heat off and add 2 tbsp of very hot water..
    • The cooked barley will look a bit wet- there’s a little liquid stuck to the cooked grains. Stir gently to distribute the liquid evenly.

• If using the pressure cooker, cook for 12 min at full pressure, then release pressure normally.
• If cooking in a saucepan, it will take 25-30 min, possibly a bit longer, to properly cook the barley until it is soft.

Cooking beans:

• This process makes the beans easier to digest and facilitates better absorption of several nutrients.
  
• For this recipe you need 3 tbsp dry Navy beans.
  • However, you might wish to double or triple this amount: save the leftover extra beans in the freezer for another recipe.
• I also add some spices while cooking the beans- it adds extra flavor.

• Place the soaked bean in the insert container, along with the residual soaking water (I don’t throw it)
• Add enough extra water to just barely cover the beans.
• Add the spices: 1 bay leaf, 6-7 peppercorns, 1/4 tsp cumin seeds, 1/4 tsp fennel seeds
• Cook for 25 min at full pressure – release pressure normally.

• Place the soaked bean in a medium large saucepan, along with the residual soaking water (I don’t throw it)
• Add 2 cups hot water
  
• Add the spices: 1 bay leaf, 6-7 peppercorns, 1/4 tsp cumin seeds, 1/4 tsp fennel seeds
• Bring the liquid to a rolling boil, then decrease heat and simmer, covered.
• Cook for about an hour, or more as needed, until the beans have become tender and soft-cooked.
  • If it starts to froth, remove lid, stir down the froth, and continue heating.

Quick-fix spicy pickled cabbage:

• Shred the cabbage finely – 2 cups
  • Transfer to a microwave-safe glass/ceramic container ( I do not recommend using a plastic container)
  • Add 1/4 tsp each: salt, paprika and ground cayenne (red chilli powder); set aside for 5-7 min. It will become a little watery.
  • Add 1/8 tsp citric acid and mix well; Microwave on hi for 1 min; the cabbage wilts, reduces to almost half its volume.
  • Add 1/4 tsp caraway seeds (or dill seeds) and 1-2 dried chilli peppers while cabbage is still hot. set aside to cool.
• Prepare the “pickle juice”:
  • 1/2 cup apple-cider vinegar,
  • 1-2 cloves of garlic, sliced into long slivers, and
  • 1 tbsp chopped celery leaves. Add this mixture to the cooled cabbage. Stir well and set aside for about 30 min for flavors to blend.
• Serve as a topping for the stew.
• Store leftover pickle in a glass container in the refrigerator. Should keep for 3-4 weeks, possibly longer.
• Makes about 1 cup from this recipe.

Storing Leftover Stew:

• Refrigerate in a glass container ;
  • I do not recommend storing in a plastic container.
  • Consume within 2-3 days
  • Re-heat refrigerated soup in microwave (or stove-top) until almost boiling before serving.
• Freeze in a glass container ;
  • I do not recommend storing in a plastic container.
  • should be good for several weeks, possibly longer.
  • To thaw: remove lid from storage container, then microwave on 30-40% power, covered, for 5-7 min, or longer, if necessary. Do not thaw on high power – it will cause uneven heating.
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