1 c Barley (or brown rice)
4 c Water
1/2 lb Mushrooms
1 sm Onion, peeled and finely
-chopped 2 t Oil
1/4 c Unbleached white flour
1 c Vegetable broth
1 c Lite soy milk (low-fat)
Salt to taste Pepper to taste Preheat the oven to 375’F. Cook barley in water in a large pot for 1 hour and 15 minutes. Meanwhile, saute mushrooms and onion with oil in a frying pan over medium heat for 3 minutes. Dissolve flour in soy milk and broth and then add sauteed mushrooms and onions. Simmer 5 minutes longer, stirring constantly. Add salt and pepper to taste. Add cooked barley to mixture and mix well. Press barley-mushroom mixture into a lightly oiled 9x9x2″ baking pan. Bake at 375’F. for 30 minutes. Serve warm. Per serving: 140 calories, 2 grams fat, 5 grams protein, 1.3 milligrams iron, 27 grams carbohydrates, 15 milligrams calcium, 2.5 grams dietary fiber.