Wednesday, January 19, 2011

Frugal Vegan: Southwestern Veggie, Barley and Black Bean Soup & Oats

Soup oh soup how I love you! It is truly the best of all worlds. Where else can a few ingredients come together and create such a comforting dish with so little effort? 

The other day, I cooked up a pound of dried beans. $.99 sure goes a long way! From 3 Ingredient Veggie Burgers, to Black Bean Hummus, Sugar Free Chocolate Energy Balls, Chocolate Hummus and now the finale, Southwestern Vegetable Barley Black Bean Stew! Beans are a frugal gals best friend ever. 

This stew is full of fun textures from the barley and corn and super spicy ( you could leave out the habanero and optional chipotle if you're senstive to heat) The sweet potato compliments the heat and the cabbage rounds everything out. I only wish I had made a batch of my Gluten Free Cornbread to go with it! 
 Southwestern Veggie, Black Bean and Barley Soup
  • 2 T EVOO
  • 1 t cumin seeds
  • 1 t coriander
  • 2 T chili powder
  • pinch oregano
  • 1 large onion, diced
  • 1 habanero pepper
  • 8 cloves garlic
  • 1 t Tony’s Creole seasoning
  • 1 medium sweet potato, medium chop
  • ½ c dry barley
  • 1 c cooked black beans
  • 4 c water
  • 14 oz canned tomatoes
  • 2 c corn
  • 3 c cabbage or green of choice
  • 2 T apple cider vinegar or juice of 2 limes
  • 1 c cilantro
  • 2 T nutritional yeast
  • Optional: 1-2 canned chipotle if you like a spicy, smoky flavor
  • Salt/Pepper to taste

  1. Sauté veggies and spices over medium heat for 10 minutes. Add water if needed to keep veggie from sticking
  2. Add the sweet potato, barley, beans and water. Bring to a boil
  3. Turn heat down to medium, cover and simmer for an hour or until barley is cooked
  4. Stir in tomatoes, greens vinegar, cilantro and nutritional yeast
  5. Taste and adjust seasoning

I've already eaten this for two mini meals and have at least 6 cups left! 

This morning, I made some really delicious oatmeal. I love adding psyllium. The extra fiber keeps me full for a long time and I don't mind the texture in oats. I cooked 1/2 c oats in 2 c water with stevia, nutmeg, lemon zest, cinnamon and raisins. While the oats were cooking, I took some Whole Soy Unsweetened Soy Yogurt ( which was given to me to review, look for that post coming up soon ), chia seed, maple extract, nutmeg and stevia. I allowed it to thicken up while the oats were cooking then stirred it just before serving. Oh so good! 

This is good both hot and cold! I am sooooo looking forward to summer so I can enjoy colder foods again! 

Do you have a favorite outside of the box oatmeal flavor?


  1. It wasn't until I bought a rice cooker that I used dried beans. What a difference! Taste, texture...savings! I love making a big batch of soup and eating it throughout the week (and freezing some)

    This soup looks so good! I've yet to try barley but I do have some farro that would probably work well. Thanks for the recipe!

  2. Your oatmeal sounds absolutely delicious, as does the soup! Have a great day!

  3. I love the soup! Black Beans and Barley sound like a great combination.

  4. Barley isn't hard to find where I am. But black beans definitely are. So I was really exited when I saw that my local supermarked started carrying canned black beans. And at a very reasonable price. And now you come up with the perfect recipe...

  5. Woah, chocolate hummus?!?
    *runs away to find this recipe!!!*

  6. OMG, looks divine. Love that term Frugan! BTW what is creole seasoning?

  7. That soup sounds like a flavor and texture bomb....really delicious in other words. I love the pictures, very enticing.

    I don't eat oatmeal as often as I should, so haven't played around with flavors to much, but I like it with peanut butter, or walnuts with maple syrup...boring huh?

  8. sometimes ill add maca to oats, it seems to give it a malty flavor. the TON of beans i cooked a few weeks ago scared me so much i just put them in a bag and froze them. im going to go defrost them right now:) hold my hand?

  9. VKO... here's the link to it:

    You can buy it in most stores in the spice aisle

  10. I to eat black beans several times a week because of the magnesium, thanks for a recipe that's got me excited about them all over again!

  11. er, I meant that "has me" excited about them all over again :)

  12. cabbage is one of my favorite things- in the soup it looks awsome. I have so gotta try this!

  13. I made this soup it is delicious even if I did miss a few ingredients...

    Instead of oatmeal these days I use oatbran for a change of pace. I make it the night before to save time in the morning... I boil 1 cup of water, add 1/3 cup of oatbran, add 1 cup frozen blueberries... Cover and let it sit overnight... the next morning I warm it up add ground flax and a bit of stevia... Delish!!