Beef Stew with Barley

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Serves 6

Ingredients

  • 1 tbsp. olive oil
  • 1.5 kg boneless beef, cubed
  • 2 onions, sliced
  • 1 clove garlic, finely chopped
  • 400 g tin of chopped tomatoes
  • 550 ml beef stock
  • 3 tbsp. organic brown rice miso paste
  • 150 g pearl barley, (thoroughly washed)
  • 140 g sun roasted tomatoes
  • fresh parsley, chopped to garnish

Method

  1. Preheat the oven to 170°C/Gas Mark 3.
  2. Heat the olive oil in a large frying pan.
  3. Brown the beef, in about 4 batches, over a medium heat.
  4. Place the browned meat in a 2.5 litre casserole dish.
  5. Add the onion to the frying pan and fry until golden brown on a medium heat.
  6. Turn the heat down and add the garlic, frying for another minute to soften.
  7. Transfer the onions, garlic and meat in to the casserole dish.
  8. To this, add the canned tomatoes, beef stock and miso, and stir well.
  9. Cover and cook in the centre of the oven for 2 hours.
  10. Stir every half an hour and add extra water if it gets too dry. It needs to have a decent amount of sauce.
  11. Add the barley with 120ml of water and cook for another hour.
  12. Add the sun-dried tomatoes for the last 20 minutes and give the stew a good stir.
  13. Serve with a garnish of parsley.

Nutritional Value

(per serving)

Calories 793
Total Fat 26 gm
Saturated Fat 9 gm
Carbohydrates 49.4 gm
Fibre 7.7 gm
Protein 103 gm