Beef, Barley, and Sweet Potato Stew

After realizing I didn't have all the ingredients for Barley-Beef Soup, I found this recipe instead.

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 stock or broth
1 bay leaf
¾ cup hulled barley, rinsed and drained
4 cups peeled sweet potato chunks, 1-inch squares (about 1½ pounds)
2 cups sliced carrots, 1-inch rounds
1½ cups cubed parsnips
½ tablespoon Worcestershire sauce
1 teaspoon dried oregano
1 28-ounce can whole tomatoes in juice, broken apart
1½ cups frozen peas

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.

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.

Try #1 - September 24, 2010
YUM YUM!