Combination Foods:

• Three Bean Soup (meat, grain)
• Poached Fish Pilaf (meat, grain, vegetable)
• Goose Rolls (vegetable, fruit, meat): cabbage rolls stuffed with raisins, figs, and goose meat
• Barley Stew (meat, vegetable, grain)

Whole grains and beans, eaten together, were a primary source of complete protein, B vitamins, and dietary fiber for the people of the Holy Land.

Ingredients:

1/3 cup chopped onion
1/2 cup chopped celery
1/2 cup carrots
2 tablespoons olive oil
5 cups water or stock
1 cup dried lentils, picked over and washed
1/2 cup barley
1/8 teaspoon rosemary
1/2 teaspoon salt
2 teaspoon ground cumin
1/2 pound beet greens or spinach

Method:

• In a large saucepot, saute the chopped onion, celery, and carrots in the olive oil.
• Add the water (or stock), lentils, barley, rosemary, salt, and cumin.
• Bring mixture to a boil, turn down heat, and cook until lentils and barley are tender (about 1 hour); remove the scum as it forms.
• Add greens for the last 15 minutes of cooking.
• Serve hot.

Nutritional Analysis (per 1 cup serving):

Calories	100
Protein	4 grams
Fat	3.5 grams
Carbohydrate	13 grams
Cholesterol	0 mg
Sodium	237 mg

Link here to see our archived food pyramids and recipes from previous months