With more nutrients than rice, barleys the star of this meal-in-a-bowl.
Prep Time : 0:20 | Cook Time : 2:15 | Total Time : 2:35 | Serving : 4 person.
Ingredients
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1 tablespoon olive oil
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500g lean beef chuck, coarsely chopped
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2 carrots, peeled, finely chopped
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2 celery sticks, finely chopped
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1 large brown onion, finely chopped
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2 garlic cloves, crushed
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2 teaspoons chopped fresh rosemary
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500ml (2 cups) Massel chicken style liquid stock
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500ml (2 cups) water
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80g (1/3 cup) pearl barley, rinsed
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2 dried bay leaves
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3 (about 400g) large truss tomatoes, finely chopped
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300g sweet potato (kumara), peeled, cut into 1cm pieces
Method
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Step 1
Heat half the oil in a large saucepan over medium-high heat. Stir in the beef for 2-3 minutes or until browned. Transfer to a plate.
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Step 2
Heat remaining oil over medium heat. Stir in the carrot, celery and onion for 8 minutes or until soft. Stir in garlic and rosemary for 1 minute or until aromatic. Return the beef to the pan.
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Step 3
Add stock, water, barley and bay leaves. Cover and bring to the boil. Reduce heat to low. Simmer, covered, skimming any scum that rises to the surface, for 1 1/2 hours. Add tomato and sweet potato. Simmer for 30 minutes or until beef is tender. Season with pepper.