Beef and Barley Stew with Root Vegetables

• 2 tbspolive oil
• 500gbraising beef, cut into 3cm chunks
• 2 tbspplain flour
• 2onions, chopped
• 3carrots, cut into chunks
• 400gswede, peeled and cut into chunks
• 3celery sticks, sliced
• 3garlic cloves, sliced
• 2 tbsptomato puree
• 2 tspdried thyme
• 2bay leaves
• 1.5litres beef stock
• 150gpearl barley, rinsed
• 150gkale, stalks removed and leaves torn
• 1 tbspWorcestershire sauce
• fine salt
• black pepper
• 15gparsley, chopped
• 6slices crusty bread (optional)

Method

1. 1Heat the oven to 150C fan. Pat the beef dry, season well and toss with the flour. Heat the olive oil in a large casserole over a high heat and brown the beef in two batches for 4 to 5 minutes each until dark and crusted on at least two sides. Do not crowd the pan or it will steam grey. Set aside.
2. 2Turn the heat down to medium, add the onions, carrots, swede and celery with a pinch of salt and cook for 8 minutes, scraping up the browned bits, until the onion is soft.
3. 3Stir in the garlic, tomato puree, thyme and bay for 2 minutes, then return the beef with any juices and pour in the stock. Season with a teaspoon of salt and plenty of pepper and bring to a simmer.
4. 4Cover and cook in the oven for 1 hour 30 minutes. Stir in the barley, cover again and cook for 45 minutes to 1 hour more until the beef pulls apart with a fork, the barley is tender and plump and the broth has thickened around it. Add a splash of water if it looks dry; barley keeps drinking.
5. 5Stir in the kale and Worcestershire sauce and return to the oven for 5 minutes until the kale is tender. Remove the bay leaves, then taste and season.
6. 6Serve in deep bowls with parsley on top and bread if you want it. Keep the fresh parsley and optional bread separate from portions being stored.
7. 7Divide reserved stew into shallow portions and cool, then refrigerate or freeze within 2 hours. Refrigerate for up to 2 days or freeze for up to 3 months. Defrost fully in the fridge and use within 24 hours. Reheat once in a covered saucepan, stirring regularly, until steaming hot throughout. Add a splash of water as it heats; barley absorbs more liquid in storage. Add fresh parsley when serving, with bread only if using.

Per serving

kcal

379

protein

28.8g

fibre

9.8g

carbs

43.3g

fat

11.2g