Kumara / Sweet Potato & Barley Casserole / Stew
This vegetarian casserole / stew is really yummy and with seasonal vegetables is really cheap to make! Great for using up leftover veges too - full recipe written below.
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Kumara / Sweet Potato & Barley Casserole Recipe :
Chop a large (or a few smaller) Kumaras / Sweet Potatoes and put in a roasting dish, coat with Oil, Salt and Paprika and put in a fan-forced preheated oven to bake at 180oC for about 20 minutes or until softened.
In the meantime:
In a pan on the stovetop, coarsely chop 1 large onion and 1 large carrot and 3 teaspoons of crushed garlic. Cook in a bit of oil for 10 minutes or until they're starting to soften.
Add whatever other veges you fancy or have left over, and stir in a teaspoon of cumin.
Add 150g of dried Barley along with 700ml of boiling water and 1 OXO Vegetable Stock Cube.
Either leave on the stovetop to cook for 30-40 minutes, or transfer to the oven (keep the temperature at 180oC).
At this stage, the kumara should be cooked nicely and can be set to one side.
When the mixture has 10 minutes to go check and see if you need to add any cornflour to thicken the liquid (if so, just add a teaspoon mixed with a small amount of water).
Add the kumara to the mix and stir to combine, then leave for further 10 minutes before dishing up.
Highly recommend a dollop of Greek Yoghurt on top!
0:00 Introduction
0:41 Recipe
6:26 Plating
6:54 Tasting
4 Superfood BARLEY Recipes | Breakfast, Lunch, Dinner | Joanna Soh
SUBSCRIBE: | Follow my IG: BARLEY is one of the world's oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet!
Use barley just like rice, oats or other grains. Make stir-fry barley rice, risotto, barley soup or stew or toss into salads!
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READ below for the recipes and steps.
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BARLEY PORRIDGE (serves 1)
1) ¼ cup Pearl Barley – 176Cals
2) ¾ cup Water
3) 1/2 cup any Milk – 60Cals
4) 1 tsp. Chia Seeds – 22Cals
5) 1 tbsp. Apricot Seeds - 76Cals
6) 1 Banana, sliced – 105Cals
7) 1 tsp. Honey - 21Cals
Per Serving: 460Cals
Steps:
1) In a small pot, combine pearl barley with water and bring to a boil.
2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes.
3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency. Remove from heat.
4) Top it up with banana, apricot seeds and chia seeds. You can choose to drizzle it with a little bit of honey.
BARLEY BEET SALAD (serves 2)
1) 1 ½ cup Cooked Barley – 289Cals
2) 2 cups Baby Spinach – 20Cals
3) ½ cup Purple Cabbage – 11Cals
4) 2 Beetroot, cooked and sliced – 70Cals
5) ¼ cup Fresh Mint leaves – 4Cals
6) 2 tbsps. Feta Cheese, crumbled – 47Cals
7) 1 tbsp. Dried Cranberries – 22Cals
8) 1 tbsp. Apricot Seeds – 76Cals
Dressing, combine:
1) ½ tbsp. Olive Oil – 60Cals
2) 2 tbsps. Lemon Juice – 8Cals
3) 1 tsp. Honey – 21Cals
Per Serving: 314Cals
Steps:
All you have to do is to assemble all the ingredients together. Drizzle with the lemon honey dressing and serve.
STIR-FRIED BARLEY RICE (serves 2)
1) 1½ cups cooked barley – 289Cals
2) 1 medium Carrot, diced – 25Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ½ Red Bell Pepper, diced – 9Cals
5) 1 ½ cups Cabbage, shredded – 33Cals
6) 1 Zucchini, diced – 33Cals
7) ½ head broccoli, cut into florets – 85Cals
8) 2 cloves Garlic, crushed – 8Cals
9) 1 tbsp. Olive Oil -120Cals
10) 2 tbsps. Soy Sauce – 18Cals
11) Salt and Pepper to taste
Per serving – 314Cals
Steps:
1) Heat oil over medium-high heat.
2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage. Stir fry for about 3-4 minutes until vegetables are tender but still crunchy.
3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined.
4) Garnish with spring onions and serve.
BARLEY & BEEF STEW (serves 2)
1) ½ cup Pearl Barley – 350Cals
2) 300g Beef Ribs – 360Cals
3) 1 Carrot, chopped – 20Cals
4) 1 cup Celery, chopped – 14Cals
5) 1 cup Mushroom, sliced – 16Cals
6) 1 small Onion, chopped – 25Cals
7) ½ tbsp. Unsalted Butter – 51Cals
9) 2 cups water
10) ½ tsp. Dried Basil Leave
11) Salt and pepper to taste
Per Serving – 418Cals
Steps:
1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper. Set aside.
3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes.
4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
5) Then stir the beef back into the pot. Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour. Don’t forget to stir occasionally.
6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots. Continue cooking all the ingredients until they are tender for another 40 - 50 minutes. Serve warm.
7) If you like your beef falling off the bone, then cook for another additional hour.
I Could Eat This Soup Everyday and Never Get Tired Of It! Beef & Vegetable Soup Recipe ❤
This beef and vegetable soup recipe is do good!
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Ingredients
1 1/4 lb ground beef
28 can crush tomatoes
2 tbsp beef bouillon ( add a little at a time until you get the right taste)
1 onion
2 stalks celery
2 carrots
1/2 red bell pepper
thyme, rosemary, oregano
1 cup mixed vegetables
2 potatoes
1 tsp onion powder and garlic and herb seasoning
1/2 tsp dried thyme, pepper
enough water to get to the consistency you like
1 tsp wostichier sauce
1 tsp sugar
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Beef and Barley Stew - Everyday Food with Sarah Carey
If you own a slow cooker, then you're in luck because today I'm grabbing mine and making a rich and robust beef barley stew. This recipe is as delicious as it is straightforward -- just add browned meat and sauteed garlic to your machine, along with butternut squash, potatoes, and barley. Then set your cooker and forget about it for eight hours until the meat is shreddable and the vegetables are tender. Enjoy a bowl tonight, but be sure to freeze some for a rainy day, too!
Sarah's Tip of the Day:
Veg Out: Swap in other sweet root vegetables, like carrots or sweet potatoes, for butternut squash in this recipe.
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PREP: 20 MINS
TOTAL TIME: 4 HOURS 20 MINS
SERVINGS:6
INGREDIENTS
2 tablespoons olive oil, divided
Coarse salt and pepper
1 pound beef chuck, cut into 3 pieces
3 garlic cloves, minced
4 thyme sprigs
4 cups chicken or beef broth, divided
1/2 pound small potatoes, halved
1/2 medium butternut squash (1 pound), peeled and diced medium (2 cups)
1/2 cup pearl barley
COOK'S NOTE
Cold Comfort
Freeze leftovers as individual servings for quick lunches or dinners later.
DIRECTIONS
STEP 1
In a large skillet, heat 1 tablespoon oil over medium-high. Season beef with salt and cook until pieces are browned on all sides, about 6 minutes. Transfer to a 5-to-6-quart slow cooker.
STEP 2
To the skillet, add remaining tablespoon oil, the garlic, and thyme and saute until fragrant, 1 minute. Add 2 cups broth and cook, stirring and scraping up browned bits with a wooden spoon. Transfer mixture to slow cooker.
STEP 3
Add potatoes, squash, barley, 2 cups water, and remaining 2 cups broth to slow cooker, cover, and cook on high until meat is very tender, 4 hours (or 8 hours on low). Using two forks, shred beef. Season to taste with salt and pepper.
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Sarah Carey is the editor of Everyday Food magazine and her job is to come up with the best ways to make fast, delicious food at home. But she's also a mom to two hungry kids, so the question What's for dinner? is never far from her mind -- or theirs, it seems! Her days can get crazy busy (whose don't?), so these videos are all about her favorite fast, fresh meals -- and the tricks she uses to make it all SO much easier.
Beef and Barley Stew - Everyday Food with Sarah Carey
The Best Chicken Stew Recipe | So Easy!
Made with simple ingredients, this Chicken Stew is perfect for dinner tonight. It’s so healthy, hearty, and flavorful without a ton of effort. This easy one-pot meal comes together with just a few simple steps; the hardest part is the patience you’ll need as this cozy stew simmers. Perfect for colder months, enjoy the stew with crusty bread for a truly comforting meal.
RECIPE:
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QUICK Vegetable Ground Beef Soup Recipe + Tomato Paste Hack!
Warm up with this quick and easy Vegetable Ground Beef Soup! Here's what you'll need to make the recipe:
Ingredients:
1 lb. extra lean ground beef
1 med. onion, diced
2 tsp garlic, minced
1 cup carrots, sliced
1 cup celery, diced
8 cups beef broth
28 oz petite diced tomatoes
2 medium potatoes, peeled and diced
1 cup fresh green beans, trimmed and cut
1 tbsp tomato paste
1 tbsp Worcestershire sauce
1 tsp Italian Seasoning
1 tsp salt
½ tsp black pepper
1 cup frozen peas
1 cup frozen corn
⅓ cup freshly chopped parsley
Printable Recipe with instructions here:
Serve this delicious soup with a grilled cheese sandwich or some toasted garlic bread!
Here are some more delicious and easy soup recipes to try:
Easy Vegetable Soup:
Creamy Cheeseburger Soup:
Slow Cooker Beef Stew:
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