Beef and Vegetable Stew with Pearl Barley

• 800gbeef braising steak, cut into 3cm chunks
• 2 tbspplain flour
• 4 tbspolive oil
• 2onions, chopped
• 2leeks, sliced and washed
• 4carrots, cut into chunky rounds
• 3celery sticks, sliced
• 1small swede (about 500g), peeled and cut into 2cm chunks
• 3garlic cloves, crushed
• 2 tbsptomato puree
• 6thyme sprigs, tied together with string
• 2bay leaves
• 1.5litres beef stock
• 2 tbspWorcestershire sauce
• 200gpearl barley, rinsed
• 20gparsley, chopped
• fine salt
• black pepper
• 400gspring greens, tough stalks removed, shredded

Method

1. 1Heat the oven to 160°C fan. Toss the beef with the flour, a teaspoon of salt and plenty of pepper. Heat 2 tablespoons of the olive oil in a large casserole over a high heat and brown the beef in three batches for 5 minutes each until dark at the edges, adding another tablespoon of oil as the pan dries. Set aside.
2. 2Turn the heat to medium. Add the onions, leeks, carrots, celery and swede with a pinch of salt and cook for 10 minutes until the onions are soft and the bottom of the pan has caught a little. Stir in the garlic and tomato puree for 1 minute until the puree darkens.
3. 3Return the beef with the thyme, bay leaves, stock and Worcestershire sauce, scraping up the stuck-on bits from the base; that is where the gravy gets its colour. Bring to a simmer, cover and cook in the oven for 1 hour 10 minutes until the beef is starting to give when pressed.
4. 4Stir in the barley, cover again and return to the oven for 40 minutes until the barley is plump and tender, the beef falls apart under a fork and the gravy has thickened. If it looks dry, add a splash of water; barley drinks a lot.
5. 5Pull out the thyme bundle and bay leaves and stir in the parsley. Taste for salt and pepper: it should be deeply savoury with a little sharpness from the Worcestershire behind it.
6. 6Cook the spring greens in a pan of boiling salted water for 3 minutes until tender but still bright green, drain well and toss with the last tablespoon of olive oil and a grind of pepper. Serve the stew in deep bowls with the greens alongside.
7. 7Cool the rest within 2 hours and freeze in tubs for up to 3 months. Defrost overnight in the fridge and reheat on the hob with a good splash of water, stirring, until piping hot; the barley absorbs more liquid as it reheats, so it will need loosening.

Per serving

kcal

430

protein

33.7g

fibre

11g

carbs

44.1g

fat

14.5g