Ingredient tip: Instead of using refined pearl barley, add whole-grain goodness with hulled barley, which retains its germ and bran. Prep tips: This stew becomes thicker the next day; add broth or water when reheating. If you use a slow cooker, combine everything except peas and cook on low for 8-10 hours; stir in peas during the last 10 minutes of cooking.
Beef, Barley, and Sweet Potato Stew
Rate this recipe!
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 pounds beef stew meat
- 1 tablespoon all-purpose flour
- 2 cups chopped onions
- 1 cup sliced celery with leaves
- 4 cups low-sodium beef broth or stock
- 1 bay leaf
- 3/4 cup hulled barley, rinsed and drained
- 4 cups peeled sweet potato chunks, 1-inch squares about 1 1/2 pound
- 2 cups sliced carrots, 1-inch rounds
- 1 1/2 cups cubed parsnips
- 1/2 tablespoon Worcestershire sauce
- 1 teaspoon dried oregano
- 1 28-ounce can whole tomatoes in juice, broken apart
- 1 1/2 cups frozen peas
Instructions
- Heat oil in a Dutch oven or large saucepan on medium-high. Add meat and sprinkle with flour, stirring well to coat. Cook until beef is no longer pink. Stir in onions and celery and sauté for 5 minutes or until onions are soft. Add stock or broth and bay leaf. Bring to a boil, reduce heat, and simmer, covered, for 1½ hours.
- Add barley, sweet potatoes, carrots, parsnips, Worcestershire sauce, and oregano. Cover and simmer 50-60 minutes or until vegetables are tender.
- Stir in tomatoes and peas. Reheat and simmer for 10-15 minutes. Season to taste with salt and pepper.
Recipe Notes
Nutrition Facts
Beef, Barley, and Sweet Potato Stew
Amount Per Serving
Calories 497
% Daily Value*
Cholesterol 112mg
37%
Sodium 596mg
25%
Total Carbohydrates 48g
16%
Dietary Fiber 10g
40%
Protein 46g
92%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 497 cal, 23% fat cal, 13g fat, 4g sat fat, 112mg chol, 46g protein, 48g carb, 10g fiber, 596mg sodium
