Beef Stew with Barley
Serves: 6
Ingredients
To make Beef Stew with Barley, you'll need:
- 1 tbsp. olive oil
- 1.5kg boneless beef, cubed
- 2 onions, sliced
- 1 garlic clove, finely chopped
- 400g can of chopped tomatoes
- 550ml of beef stock
- 3tbsp. of organic brown rice miso paste
- 150g pearl barley (thoroughly washed)
- 140g sun-dried tomatoes
- Fresh parsley, chopped to garnish
Method
- Preheat the oven to 170°C/Gas Mark 3.
- Heat the olive oil in a large frying pan.
- Brown the beef, in about 4 batches, over a medium heat.
- Place the browned meat in a 2.5 litre casserole dish.
- Add the onion to the frying pan and fry until golden brown on a medium heat.
- Turn the heat down and add the garlic, frying for another minute to soften.
- Transfer to the onions, garlic and meat in to the casserole dish. To this, add the canned tomatoes, beef stock and miso, and stir well.
- Cover and cook in the centre of the oven for 2 hours.
- Stir every half an hour and adding extra water if it gets too dry.
- It needs to have a decent amount of sauce.
- Add the barley with 120ml of water and cook for another hour.
- Add the sun-dried tomatoes for the last 20 minutes and give the stew a good stir.
- Serve with a garnish of parsley
Nutritional Facts (Per Serving)
Calories 793 | Total fat 26g | Saturated Fat 9g | Carbohydrates 49.4g | Fibre 7.7g | Protein 103g
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