Pearl Barley and Vegetable Stew

• 2 tbspolive oil
• 1onion, chopped
• 2leeks, washed and sliced
• 3carrots, cut into 1cm dice
• 350gswede (about half a small one), peeled and cut into 1cm dice
• 3garlic cloves, crushed
• 1 tspdried thyme
• 2bay leaves, optional, removed before serving (optional)
• 250gpearl barley, rinsed
• 1.5litres vegetable stock
• 150gkale, tough stalks removed, leaves torn
• 1 tbspcider vinegar
• 60gmature cheddar, grated
• fine salt
• black pepper
• 240 gcrusty white bread

Method

1. 1Heat the olive oil in a large saucepan over a medium heat. Add the onion, leeks, carrots and swede with a teaspoon of salt, cover and cook for 10 minutes, stirring a couple of times, until the vegetables have softened and the onion is turning golden. This slow start is where the sweetness comes from.
2. 2Stir in the garlic, thyme and optional bay leaves for 1 minute until fragrant, then add the barley and stir for 1 minute so the grains pick up the oil.
3. 3Pour in the stock, bring to the boil, then turn down to a gentle simmer. Cook with the lid half on for 35 minutes, stirring now and then so the barley does not catch, until the grains are plump and tender with a slight chew and the broth has thickened. Add a splash of water if it looks dry before the barley is done.
4. 4Stir in the kale and cook for 4 minutes until it is wilted and tender.
5. 5Remove any bay leaves and stir in the cider vinegar. Taste before adding salt and black pepper; the stock and cheddar already provide salt.
6. 6Ladle into bowls, grate the cheddar over each one so it melts into the top, and serve with the bread.

Per serving

kcal

639

protein

22.1g

fibre

20.4g

carbs

108.4g

fat

15.4g