Name: High-Protein Sausage, Bean and Barley Stew
Cook time: P0Y0M0DT0H40M0.000S
Total time: P0Y0M0DT1H20M0.000S
Yield: 8 servings
Ingredients: 1 tablespoon canola oil; One 14-ounce package kielbasa, halved lengthwise and cut into half moons; 1 small yellow onion, diced; 1 red bell pepper, diced; 1 green bell pepper, diced; 1 stalk celery, diced; 1 medium carrot, diced; 2 teaspoons low-sodium soy sauce; 2 teaspoons smoked paprika; One 28-ounce can crushed tomatoes; Two 15-ounce cans red kidney beans, rinsed and drained; 32 ounces chicken bone broth; 1 1/2 cups pearled barley, rinsed; 4 scallions, thinly sliced

Directions

Heat the oil in a large Dutch oven over medium-high heat. Add the kielbasa and sear, stirring and flipping occasionally, until it is evenly browned, about 5 minutes. Transfer the sausage to a plate. Add the onion, red and green bell peppers, celery and carrot to the Dutch oven. Sprinkle in the soy sauce and paprika and stir to coat. Cook on medium heat, stirring occasionally, until the vegetables are soft and the onions are translucent, about 20 minutes.
Add the tomatoes, then fill the can with water twice and add it to the pot. Bring to a simmer. Add the beans and bone broth. Raise the heat to medium high and bring to a boil. Stir in the barley and cooked sausage. Reduce the heat to medium and simmer until the barley is tender, 35 to 40 minutes.
Remove the stew from the heat and let cool for about 5 minutes. Sprinkle with scallions and serve warm.

Cook’s Note

If you’re concerned about sodium you can look for “no salt added” cans of tomatoes and kidney beans. Leftovers will keep refrigerated for 3 to 4 days or frozen for 2 to 3 months.

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