Rich in minerals like magnesium and metabolic-boosting B vitamins, combined with plant fibers from low-glycemic carbohydrates found in barley; this beef stew recipe is sure to please during the colder weather, while keep your digestive tract healthy. Use bone broth for a richer taste, seasoned with a bit of cinnamon and smoked paprika. You can also replace the beef with any other protein you like. Prepare extra and freeze!
The fiber in barley contains physicochemical properties that are important for butyric acid formation, which helps to keep your digestive tract healthy. Journal of the Science of Food and Agriculture
Serving size: 1/6 of total recipe
- 1 cup barley (available in the bulk section of your grocery store)
- 1 tablespoon butter
- 2 medium onions, chopped
- 2 shallots, chopped
- 4 cloves garlic, minced
- 1 leek sliced thin
- 3 medium carrots, chopped
- 8 white mushrooms sliced thin
- 1 parsnip sliced thin
- 1 1/2 pounds beef chuck roast, cut into cubes
- 32-ounces low sodium beef broth or bone broth (recipe)
- 3 cups water
- 1 tablespoon fresh oregano
- 1 teaspoon ground cinnamon
- 1 teaspoon paprika
- Sea salt and pepper to taste
- Olive oil to taste
- Optional: parmigiano reggiano as a garnish
- Medium saucepan (4-6 quarts)
- Large stockpot (8-12 quarts)
- Large soup bowl for serving individually
Prepare the 1 cup of barley in small stockpot (4 to 6 quarts) according to the manufacturer’s directions, or by covering the barley with 1 inch of water and simmering for 10 to 12 minutes. Drain and set aside.
Use a medium to large stockpot for this dish (8 to 12 quarts). Turn heat to medium-high and add the butter, onions, garlic, shallots, leek, carrots, parsnips, mushrooms, sea salt, and pepper. Gently stir until lightly softened, about 3 to 5 minutes.
Add the beef to the large stockpot with vegetables and cook for additional 2 minutes.
Add the oregano, cinnamon, broth and 3 cups of water and bring to a simmer.
Cover and cook for approximately 30 minutes.
Add the barley and cook for another 20 minutes. Stew should cook for a total of 45 to 60 minutes or longer for tender meat.
Garnish individual servings with fresh olive oil, sea salt, pepper and parmigiano reggiano.
Note: To make this dish really tender, use a crockpot and slow-cook for three to four hours.
NUTRITIONAL DATA PER SERVING
- Calories: 355
- Total Fat 13.35g
- Saturated Fat 3.38g
- Cholesterol 103.50
- Sodium 515mg
- Total Carbohydrate 32.55g
- Dietary Fiber 7.62g
- Sugars 3.80g
- Protein 35.50g
- Fat 21%
- Carbohydrate 36%
- Protein 39%