Beef-Barley Stew

Dairy Free
Health score
22%
Beef-Barley Stew
85 min.
6
269kcal

Suggestions


Warm up your kitchen and your heart with this delightful Beef-Barley Stew, a comforting dish that’s perfect for any occasion. This hearty stew is not only dairy-free but also packed with flavor and nutrition, making it an ideal choice for lunch or dinner. With a rich blend of extra-lean ground beef, wholesome barley, and a medley of vegetables, this recipe is designed to satisfy your cravings while keeping your health in mind.

Imagine the aroma of tender beef simmering with onions and herbs, creating a savory base that will have everyone gathering around the table. The addition of whole tomatoes and water chestnuts adds a unique twist, providing a burst of flavor and texture that elevates this dish to a new level. Plus, the frozen mixed vegetables make it easy to incorporate a variety of nutrients without the hassle of chopping.

Ready in just 85 minutes, this stew serves six, making it perfect for family meals or meal prep for the week ahead. With only 269 calories per serving, you can indulge in a hearty dish without the guilt. So, roll up your sleeves and get ready to create a comforting bowl of Beef-Barley Stew that will warm your soul and delight your taste buds!

Ingredients

  • lb ground beef 90% (at least )
  • 0.5 cup onion chopped
  • cups beef broth flavored (from 32-oz carton)
  • 0.7 cup barley uncooked
  • teaspoons oregano dried fresh chopped
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 14.5 oz canned tomatoes whole undrained canned
  • oz water chestnuts undrained sliced canned
  • cups savory vegetable mixed frozen

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350°F. Spray 10-inch nonstick skillet with cooking spray.
  2. Add beef and onion; cook in skillet over medium heat 7 to 8 minutes, stirring occasionally, until beef is brown; drain.
  3. In ungreased 3-quart casserole, mix beef mixture and remaining ingredients except frozen vegetables, breaking up tomatoes.
  4. Cover; bake 30 minutes. Stir in frozen vegetables. Cover; bake 30 to 40 minutes longer or until barley is tender.

Nutrition Facts

Calories269kcal
Protein33.27%
Fat16.02%
Carbs50.71%

Properties

Glycemic Index
24.17
Glycemic Load
7.01
Inflammation Score
-10
Nutrition Score
21.862608805947%

Flavonoids

Catechin
0.49mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:268.81kcal
13.44%
Fat:4.91g
7.55%
Saturated Fat:1.99g
12.41%
Carbohydrates:34.98g
11.66%
Net Carbohydrates:26.32g
9.57%
Sugar:3.84g
4.27%
Cholesterol:46.87mg
15.62%
Sodium:578.58mg
25.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.94g
45.88%
Vitamin A:3177.37IU
63.55%
Manganese:0.74mg
36.79%
Vitamin B3:7.23mg
36.13%
Fiber:8.65g
34.62%
Zinc:5.05mg
33.65%
Selenium:22.25µg
31.79%
Vitamin B6:0.62mg
31.03%
Vitamin B12:1.75µg
29.16%
Phosphorus:279.19mg
27.92%
Iron:4.71mg
26.16%
Potassium:753.14mg
21.52%
Vitamin B1:0.28mg
18.89%
Magnesium:73.82mg
18.46%
Vitamin B2:0.31mg
18.1%
Vitamin C:14.44mg
17.5%
Copper:0.33mg
16.66%
Folate:39.87µg
9.97%
Vitamin B5:0.85mg
8.46%
Vitamin E:1.21mg
8.09%
Calcium:71.17mg
7.12%
Vitamin K:7.11µg
6.77%