Vegetable Barley Stew

$3.36 total / $0.34 per serving *without roast

It's cold here. Correction, it's FREEZING here. At 7:00pm the other night, the Weather Channel app on my phone said it was 1º and felt like -9º! So obviously all I want is something warm and comforting in my belly.

When I picked up my share from our Community Co-op, (more on that in a later post), I had all of the ingredients for stew filled with wonderful winter veggies. Let me tell you, it hit the spot! This stew is hearty and full of vitamins, minerals and other beneficial nutrients. It's also just good for the soul. Maybe I've been chilled from the inside out too long this winter but I just felt content and nourished after enjoying it.

Nutritional Highlight: Barley. I read in Everybody Eats by E. N. Anderson that "for Hippocrates, thin barley broth was the great cure-all." I believe him! Barley is a 'remineralizing' food because it contains so many vital minerals which can help strengthen the body to recover from sickness. As a high fiber food, barley will also help keep you full and your intestines healthy. (it can also cause a little gas, so beware!)

Vegetable Barley Stew (serves 8-10)

2 Tbsp Olive Oil
4 medium Carrots, peeled and cut into coins
1 small Onion, diced
salt and pepper
3 Tbsp All Purpose Flour
6 cups Beef Stock
2 cups Water
1/2 lb Potatoes (approx. 3 med potatoes), peeled and cubed
1 cup Pearl or Whole Barley (soak over night in 2 cups water to reduce cooking time and gassiness)
1 1/2 cups Frozen Peas
*if you have leftover roast, throw it in! I had around a 5oz piece of roast that I used here

In a large pot, heat oil over high heat. Add carrots and onions, season with salt and pepper and cook until the onions are transparent, about 5 minutes.

Sift the flour over the vegetables and stir to coat. While whisking constantly, slowly add in the broth and water. Add the potatoes and barley, then bring to a boil over high heat. Reduce heat and let the soup simmer, stirring occasionally, until the vegetables are tender and the barley is cooked - 15 minutes. *If you didn't presoak the barley, allow about 35 minutes for cooking time.

Add the peas and any roast, if using. Cook until heated through which should take around 3-5 minutes.

You can serve immediately or let simmer on low for up to an hour. Enjoy!

Nutritional Analysis:

Per serving: 187 calories, 3.8g fat, 32.2g carbohydrate, 6.5g dietary fiber, 8g protein and over 15% daily value of Vitamin A, Vitamin C and Manganese

Per serving with roast: 240 calories, 7.3g fat, 32.2g carbohydrate, 6.5g dietary fiber, 13g protein and over 15% daily value of Vitamin A, Vitamin C, Manganese and Selenium