Beef Stew with Barley

Beef Stew with Barley

Serves: 6
 
 
Beef Recipes
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
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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