This healthy beef stew recipe features tender beef, hearty pearl barley, and nutrient-packed kale for a satisfying and wholesome meal. It’s perfect for a cozy evening and a fantastic way to enjoy a balanced, flavorful dinner.
Key Ingredients & Substitutions
- Beef Stew Meat: You can use chuck roast or any cut suitable for stewing.
- Pearl Barley: Brown rice or farro make good alternatives for a similar texture.
- Kale: Spinach or other sturdy greens work well if you don’t have kale.
- Beef Broth: Vegetable broth can be used for a lighter flavor.
- Root Vegetables: Carrots, celery, and potatoes add sweetness and body to this healthy beef stew.
Ingredients
Main Ingredients:
- 1.5 pounds beef stew meat, cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cups beef broth
- 1 cup pearl barley
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and black pepper to taste
- 4 cups chopped kale (stems removed)
How Much Time Will You Need?
- Total Time: 2 hours 30 minutes
- Prep Time: 20 minutes
- Cook Time: 2 hours 10 minutes
- Servings: 6
- Calories per serving: Approximately 380 calories
- Tools Needed: Large Dutch oven or heavy-bottomed pot
Step-by-Step Instructions
1. Sear the Beef
Heat olive oil in your Dutch oven over medium-high heat. Brown the beef stew meat in batches on all sides, then remove and set aside. This step adds rich flavor to your healthy beef stew.
2. Sauté Aromatics
Add the chopped onion, carrots, and celery to the pot. Cook until softened, about 5-7 minutes, scraping up any browned bits from the bottom.
3. Combine and Simmer
Return the beef to the pot. Pour in the beef broth and add the pearl barley, dried thyme, and bay leaf. Bring the mixture to a boil.
4. Cook the Stew
Reduce the heat to low, cover the pot, and simmer for 1 hour and 30 minutes, or until the beef is tender and the barley is cooked. Stir occasionally to prevent sticking. This slow cooking creates a delicious, hearty beef stew.
5. Add the Kale
Stir in the chopped kale during the last 10 minutes of cooking. Continue to simmer uncovered until the kale is wilted and tender. Season with salt and pepper to taste.
Variation Ideas
- Add diced potatoes or sweet potatoes along with the barley for extra heartiness.
- Introduce different herbs like rosemary or parsley for a flavor twist.
- Stir in a can of diced tomatoes (undrained) for added acidity and richness.
Storage Instructions
You can store leftover Beef and Pearl Barley Stew with Kale in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm on the stovetop over medium-low heat or in the microwave until heated through. This healthy beef stew reheats beautifully.
Frequently Asked Questions
Q: Can you freeze this healthy beef stew recipe?
A: Yes, this stew freezes well. Store in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Q: What kind of beef stew meat should you use?
A: Chuck roast is ideal for stew as it becomes very tender when cooked slowly.
Q: Do you need to soak pearl barley before cooking?
A: No, pearl barley does not typically require soaking.
Q: Can you make this healthy beef stew in a slow cooker?
A: Yes, after searing the beef and sautéing aromatics, transfer everything to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. Add kale during the last 30 minutes.
Q: How can you thicken the stew if it’s too thin?
A: Mix a tablespoon of cornstarch with an equal amount of cold water to create a slurry, then stir it into the simmering stew and cook until thickened.
Q: Is this recipe gluten-free?
A: No, pearl barley contains gluten. You can substitute with gluten-free grains like brown rice or quinoa for a gluten-free healthy beef stew.
