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Barley and Beef Mulligan Stew


1 ½ lbs (750 g) lean ground beef
1 medium green pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
1 cup (250 mL) pot or pearl barley
1 (284 mL) can beef broth
1 (284 mL) can water
1 (540 mL) can whole tomatoes
1 cup (250 mL) whole kernel corn
1 tbsp (15 mL) brown sugar, firmly packed
½ tsp (2 mL) salt, or to taste
¼ tsp (1 mL) ground black pepper
1 tbsp (15 mL) vinegar

In a large skillet, over medium high heat, lightly brown beef; add green pepper, onion and garlic and sauté for 1 minute. Pour mixture into slow cooker.* Stir in barley and remaining ingredients. Cover and cook on high for 3 hours or until barley is soft.

*Or stir barley and remaining ingredients into skillet mixture. Bring to a boil. Reduce heat; cover and simmer for 1 hour or until barley is tender, stirring occasionally.

Makes 6 servings.

Nutritional Information (per serving):

Calories: 428
Protein: 27 g
Carbohydrate: 40 g
Fibre: 7 g
Sugars: 7 g
Fat: 18 g
Saturated Fat: 7 g
Trans Fat: 1 g
Cholesterol: 77 mg
Sodium: 705 mg
Potassium: 689 mg