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Beef, Barley, and Sweet Potato Stew

Servings 8 people
Calories 497kcal

Ingredients

  • 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 broth or stock
  • 1 bay leaf
  • 3/4 cup hulled barley, rinsed and drained
  • 4 cups peeled sweet potato chunks, 1-inch squares about 1 1/2 pound
  • 2 cups sliced carrots, 1-inch rounds
  • 1 1/2 cups cubed parsnips
  • 1/2 tablespoon Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1 28-ounce can whole tomatoes in juice, broken apart
  • 1 1/2 cups frozen peas

Instructions

  • 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.

Notes

[ultimate-nutrition-label id="" align=""]
PER SERVING: 497 cal, 23% fat cal, 13g fat, 4g sat fat, 112mg chol, 46g protein, 48g carb, 10g fiber, 596mg sodium

Nutrition

Calories: 497kcal | Carbohydrates: 48g | Protein: 46g | Saturated Fat: 4g | Cholesterol: 112mg | Sodium: 596mg | Fiber: 10g