Autumn Barley Stew

Autumn Barley Stew Recipe - Vegetarian Stew with Barley, Potatoes, and Brussels Sprouts

Preparation time: 10 minutes | Cooking time: 1 hour | Servings: 6 |

Vegetarian diet

Introduction

Autumn Barley Stew is a hearty, comforting dish perfect for the cooler months. This recipe combines the nutty flavor of barley with a rich assortment of vegetables, creating a meal that's both nutritious and satisfying. Ideal for those chilly autumn evenings, this stew is a wonderful way to celebrate the season's bounty.

History

The tradition of making barley stew dates back centuries, with variations found in many cultures around the world. Barley, one of the oldest cultivated grains, has been a staple food for millennia due to its hardiness and nutritional value. This particular recipe, with its focus on autumn vegetables like sweet potatoes and brussels sprouts, is a modern take on the classic, designed to highlight the flavors of the season.

Ingredients

1.75 cups barley
10 cups vegetable broth
2 onions, chopped into large pieces
3 potatoes, white, chunked
1 large sweet potato, chunked
1 lb (454 g) brussels sprouts
2 tbsp low sodium tamari
1 tsp parsley flakes
2 tsp oregano
1 tsp dill weed
3 tomatoes, wedged

How to prepare

Place barley and water in a large pot.
Bring it to a boil.
Add the remaining ingredients, except for the tomatoes.
Reduce the heat, cover, and simmer for about 50 minutes.
Add the tomatoes.
Cook for an additional 10 minutes.
Serve it hot.
This recipe can also be prepared in a slow cooker, but make sure to not add the tomatoes until just before serving.

Variations

Consider adding other seasonal vegetables, such as carrots or parsnips, for variety. For a protein boost, mix in cooked beans or lentils.

Cooking Tips & Tricks

For the best results, rinse the barley under cold water before cooking to remove any dust or impurities. Sautéing the onions before adding them to the stew can enhance their sweetness and add depth to the dish's flavor. If using a slow cooker, consider adding the vegetables in stages, as some may cook faster than others.

Serving Suggestions

Serve this stew hot, garnished with fresh parsley or dill for an extra touch of flavor. A side of crusty bread can be perfect for soaking up the broth.

Cooking Techniques

Both stovetop and slow cooker methods work well for this recipe. For a richer flavor, consider roasting the vegetables before adding them to the stew.

Ingredient Substitutions

If barley is not available, farro or brown rice can be used as substitutes. Tamari can be replaced with soy sauce or coconut aminos, depending on dietary needs.

Make Ahead Tips

This stew can be made in advance and refrigerated for up to three days or frozen for up to three months. The flavors often deepen over time, making leftovers even more delicious.

Presentation Ideas

Serve in a deep bowl with a garnish of fresh herbs. A dollop of yogurt or a sprinkle of cheese can add a creamy element if desired.

Pairing Recommendations

A light, crisp salad or steamed green beans complement the richness of the stew. For wine enthusiasts, a medium-bodied red wine pairs beautifully.

Storage and Reheating Instructions

Store in an airtight container in the refrigerator or freezer. Reheat on the stove over medium heat, adding a little water or broth if the stew has thickened too much.

Nutrition Information

Calories per serving

A serving of Autumn Barley Stew is relatively low in calories, making it an excellent option for those monitoring their intake. The exact calorie count can vary depending on the specific ingredients used but is generally around 300-400 calories per serving.

Carbohydrates

A serving of Autumn Barley Stew is rich in complex carbohydrates, primarily from barley and root vegetables. Barley is an excellent source of dietary fiber, which can help regulate blood sugar levels and support digestive health.

Fats

This stew is low in fat, making it a heart-healthy choice. The minimal fat present comes from the natural content in the vegetables and the small amount of tamari used for seasoning.

Proteins

Barley is a good source of plant-based protein, and this stew provides a moderate amount per serving. While not as high in protein as meat-based dishes, it can contribute to your daily protein needs, especially when paired with other protein sources.

Vitamins and minerals

Rich in vitamins and minerals, this stew offers a variety of nutrients. Potatoes and sweet potatoes are high in vitamin C and potassium, while brussels sprouts provide vitamin K, vitamin C, and folate. Barley adds selenium and manganese to the mix.

Alergens

This recipe is free from most common allergens, including dairy, nuts, and gluten (assuming gluten-free barley is used). However, those with specific food sensitivities should always check ingredient labels.

Summary

Overall, Autumn Barley Stew is a nutritious, balanced meal. It's high in dietary fiber, vitamins, and minerals, low in fat, and provides a moderate amount of plant-based protein.

Summary

Autumn Barley Stew is a versatile, nutritious dish that celebrates the flavors of the season. With its rich array of vegetables and wholesome barley, it's a comforting meal perfect for cooler weather. Whether you're a seasoned cook or a beginner, this recipe is sure to become a fall favorite.

How did I get this recipe?

The first time I saw this recipe, I was drawn to it like a moth to a flame. It was a crisp autumn day, and the air was filled with the sweet scent of apples and cinnamon. I had been strolling through the farmer's market, admiring the vibrant colors of the changing leaves and the bountiful harvest of the season, when I came across a little old lady selling jars of homemade preserves and pickles.

As I approached her stand, I noticed a handwritten sign that read "Autumn Barley Stew - Grandma's Special Recipe". Intrigued, I struck up a conversation with the lady, whose name was Mrs. Jenkins. She told me that the recipe had been passed down through her family for generations and was a favorite dish to make during the fall months.

Mrs. Jenkins explained that the stew was hearty and comforting, filled with tender chunks of beef, plump barley grains, and a medley of autumn vegetables. She even offered me a taste, and as soon as I took my first spoonful, I knew I had to have the recipe.

I begged Mrs. Jenkins to share her secret with me, and after much cajoling and promising to keep it in the family, she finally relented. She handed me a worn and tattered recipe card, stained with years of use and love, and told me to cherish it as she had.

That night, I eagerly set to work in my kitchen, gathering all the ingredients I would need to recreate Mrs. Jenkins' Autumn Barley Stew. I carefully followed her instructions, chopping vegetables, browning the beef, and simmering the stew until it was rich and fragrant.

As the stew bubbled away on the stove, filling my home with the delicious aroma of herbs and spices, I couldn't help but think of all the memories and traditions that were woven into this dish. I imagined Mrs. Jenkins and her family gathered around the table, sharing stories and laughter over steaming bowls of stew, just as I hoped to do with my own loved ones.

When the stew was finally ready, I ladled it into bowls and set them out on the table, along with crusty bread and a pitcher of apple cider. I called my family in to join me, and as we sat down together to eat, I knew that I had found a new favorite recipe to add to my collection.

Over the years, I have made Mrs. Jenkins' Autumn Barley Stew countless times, each batch a little different but always delicious. I have shared the recipe with friends and neighbors, passing on the tradition that was so generously given to me.

And as I stir a pot of stew on a chilly autumn evening, watching the leaves turn golden and feeling the warmth of the hearth, I can't help but be grateful for the simple pleasures of good food, good company, and the joy of sharing a family recipe that will live on for generations to come.