Balanced Beef & Barley Stew

This comforting beef and barley stew is packed with protein, fiber, and vitamins—perfect for a balanced, heart-healthy meal in a mug. Non-starchy vegetables make up about half the volume, keeping it nutrient-dense and diabetes-friendly. Save time and energy by buying your veggies pre-diced, and throwing everything into the slow cooker!

Ingredients (Makes 6 servings)

• 1 lb lean beef stew meat
• 1 tbsp olive oil
• 1 cup diced carrots
• 1 cup diced celery
• 1 cup diced onion
• 3 cloves garlic, minced
• 4 cups low-sodium beef broth
• 2 cups water
• 1 cup pearl barley
• 3 cups fresh spinach, chopped
• 1 tsp dried thyme
• 1 tsp dried rosemary
• ½ tsp black pepper
• ½ tsp salt
• 1 tbsp Worcestershire sauce
• 1 (14.5 oz) can diced tomatoes, no salt added
• 1 bay leaf

Total Cost: $14.89 ($2.48 per serving)

Instructions

1. Sear the beef: Heat olive oil in a large pot over medium-high heat. Brown the beef for 3-4 minutes per side. Remove and set aside.
2. Sauté veggies: Add the onion, celery, and carrots. Cook for 5 minutes until softened. Stir in garlic and cook for 1 minute.
3. Simmer: Add the beef back in, along with broth, water, diced tomatoes, barley, Worcestershire sauce, thyme, rosemary, black pepper, salt, and bay leaf. Bring to a boil.
4. Cook: Reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally.
5. Add spinach: Stir in the chopped spinach and cook for 5 more minutes. Remove the bay leaf.
6. Serve: Ladle into bowls and enjoy!

Shortcut Tips

• Chop Less: Use baby carrots, and rough chop the onions and celery for a chunkier stew
• Mirepoix Mix: Save time by using this pre-diced celery, carrots, and onion mix from Trader Joe's. (~$3.50 for 2 cups)
• Bulk Barley: Buy online or in bulk bins to save money—usually $1/lb instead of $3-4 per small package.
• Slow Cooker Option: Sear the beef first, then throw everything (except spinach) into a slow cooker on low for 6-8 hours. Add spinach at the end.
• No Barley? Change the Grain: Use any healthy grain from your pantry, instead- beans, black eyed peas, lentils, farro, freekeh, wheat berries, are all great options!

Nutrition Facts per serving (2 cups)

Calories: 325  |   Total fat: 7g   |   Sat fat: 1g   |   Sodium: 400 mg   |   Total Carbohvdrate: 40g   |   Sugars: 1 g   |   Dietary Fiber: 7g   |   Protein: 30g