Tuesday, February 15, 2011

Root Veggie Stew with Beef & Barley

Soups are quickly becoming one of my favorite things to make. They are easy, delicious, and convenient to heat up later! Plus, you can change ingredients to suit your tastes. Check this one out :)

Serves 4 to 6


Beef and root vegetables impart a rich, hearty flavor to this warm and comforting dish. Pair each bowl with sliced wholegrain bread, a small wedge of English farmhouse cheese and a crisp green salad for a truly satisfying meal. And remember, leftovers are perfect for lunch.


Ingredients
1/4 cup unbleached white flour or oat flour
1/4 teaspoon sea salt
1/8 teaspoon black pepper
3/4 pound lean beef round, cubes
3 tablespoons extra virgin olive oil, divided
2 large stalks celery, chopped
1 cup chopped onion
1 cup chopped carrots
1 cup chopped, peeled rutabaga
1 cup sliced fresh mushrooms
1/3 cup pearled barley
1 quart beef broth, divided
1 bay leaf
1/4 cup chopped parsley for garnish

Method
In a medium bowl, combine flour with the salt and pepper. Toss cubed beef in flour mixture, coating all sides and reserving any leftover flour.

In a large Dutch oven or soup pot, heat 2 tablespoons olive oil over medium heat. Brown beef on all sides and remove to a plate. Add remaining tablespoon of olive oil to the pan. Stir in celery, onion, carrots, rutabaga and mushrooms, scraping up any brown bits from the bottom of the pot. Cook vegetables, stirring for 2 minutes.

Add barley and continue to cook, stirring for an additional minute. Stir 1/4 cup beef broth into remaining flour until completely blended. Add this along with remaining broth and beef cubes back into the pot. Bring to a boil then reduce heat and simmer, uncovered, stirring occasionally, until beef is tender and stew is thickened, about 1 hour. Remove and discard bay leaf. Garnish with parsley and serve.

Nutrition
Per serving (about 13oz/357g-wt.): 290 calories (110 from fat), 13g total fat, 2.5g saturated fat, 45mg cholesterol, 900mg sodium, 23g total carbohydrate, 5g dietary fiber, 5g sugar), 20g protein

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