Recipes · Dinner

Beef & Barley Stew

Lean beef, chewy barley, and root vegetables in a deep brown broth — the slow simmer that pays itself back.

90 minmedium6 servings$$north americanHigh proteinHigh fiberDairy-freeMeal prep
Why it earns its place. Barley brings the fiber beef stew usually lacks; lean cuts keep saturated fat inside the line.

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Ingredients · 6 servings

  • 600 glean stewing beef — trimmed, 3 cm pieces
  • 1.5 tbspolive oil
  • 1 largeonion — diced
  • 3 mediumcarrots — thick coins
  • 2 stalkscelery — sliced
  • 3 clovesgarlic — minced
  • 2 tbsptomato paste
  • 150 gpearl barley — rinsed
  • 1.5 Llow-sodium beef stock
  • 1.5 tspdried thyme
  • 1 wholebay leaf
  • 150 gfrozen peas

Contains: gluten. Always check labels — brands vary.

Method

  1. Brown the beef hard in oil, in batches — the crust is the flavor. Remove.
    10 min
  2. Soften onion, carrot, celery; garlic and tomato paste in until the paste darkens.
    8 min
  3. Beef back with barley, stock, thyme, bay. Simmer, lid ajar, until beef and barley are tender.
    60 min
  4. Peas in for the last five minutes; season and pull the bay leaf.
    5 min

Nutrition per serving

420calories
32 gprotein
40 gcarbs
14 gfat
8 gfiber
3.5 gsat fat
520 mgsodium
0 gadded sugar

Editorial estimates per serving. Counts 5 different plants toward your weekly variety.

Make it yours

costMushrooms replace half the beef — deeper and cheaper
allergyBrown rice for a gluten-free pot (add later, per pack time)
availabilityRoot swap: parsnip, swede, or potato all belong

Storage. Better on day two. Fridge 4 days; freezes 3 months.

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