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Beef and Barley Stew

Ingredients

1 ½ lbs (750 g) boneless beef chuck or blade
1 tbsp (15 mL) canola oil
1 medium onion, diced
1 clove garlic, minced
2 tbsp (30 mL) tomato paste
½ cup (125 mL) pearl or pot barley
2 (284 mL) cans low salt beef broth
1 cup (250 mL) water
1 tbsp (15 mL) Worcestershire sauce
½ tsp (2 mL) dried thyme
1 bay leaf
1 medium turnip, diced
3 carrots, sliced
2 stalks celery, sliced
Salt and pepper to taste

Cut beef into 1 ½ inch (4 cm) cubes. In a large pot, heat oil over medium-high heat; add beef and brown well on all sides. Remove browned beef to a bowl. Add onion to the pot and cook for 3 minutes. Stir in garlic and tomato paste; cook for 2 minutes. Add browned beef, barley, undiluted beef broth, water and Worcestershire sauce; bring to a boil and reduce heat. Add thyme, bay leaf and remaining vegetables; simmer for 1 to 1 ½ hours or until meat, barley and vegetables are tender. Season to taste with salt and pepper.

Makes 6 servings

Nutritional Information (per serving):

Calories: 401
Protein: 23 g
Carbohydrate: 22 g
Fibre: 5 g
Sugars: 5 g
Fat: 25 g
Saturated Fat: 9 g
Trans Fat: 0 g
Cholesterol: 83 mg
Sodium: 398 mg
Potassium: 633 mg