Winter Vegetable and Black Bean Stew

After coming home from a semester at school slightly under the weather, I needed to create something warm AND spicy.  My mom and I were stuck indoors all day, due to a blizzard, so we couldn't make it to the store.  I looked in the pantry... and here is what I found!

Next time I make this I will add mushrooms.  But, for a cupboard concoction - this turned out pretty well.  Also, I suggest a piece of toast with melted mozzarella and basil on top - as pictured here.  I hope your tummies are warmed and your noses are un-stuffed :).

Yields 5 ½ servings at 1 cup each.

Nutrition Information:  173 calories, 33g carbs, 2g fat, 8g protein, 6mg Cholesterol, 994mg Sodium, 6g sugar, 6g fiber

Ingredients:

• 1 cup carrots, chopped
• 1 cup celery, chopped
• 1 15-ounce can Black Beans
• 1 ¼ cup diced red potato, with skin (about 1 small)
• ¼ cup pearled Barley
• 2 cups Vegetable broth (or chicken)
• 2 cups water
• 1/8 cup Fontina Cheese (the rind)
• To taste:  Garlic Powder, Red Pepper, Paprika, Cumin, Salt, and Pepper
• 1 tablespoon Oregano
• 2 Bay leaves
• ¾ cup 2% Organic Reduced Fat Milk
• 1 tablespoon unbleached flour

Directions:

1. In a large pot, mix carrots, celery, black beans, potato, and barley.  Spray bottom of the pot with your Misto as to not burn the vegetables.  Lightly sauté vegetables and barley.
2. Add spices to taste while vegetables are sautéing.
3. Once fragrant, add 2 cups of vegetable broth, 1 cup of water, and Bay leaves.  Bring to a boil.
4. Drop cheese into boiling water and let cook for 2 minutes – then remove cheese rind.
5. In a separate pot, place flour and ¼ cup of milk.  Turn on stove and whisk quickly to create a rue.  Gradually add remaining milk and water until completely combined.
6. Pour rue mixture into soup, stir, and bring to a boil.  Enjoy!