If you’ve got a little bit of time to set aside for chopping vegetables, this stew is a wonderful and filling vegan option for a cold winter’s night.
It is full of fibre and pre-biotics, provides 3 of your 5 a day and is only 405 kcals per serving.
You can make it on the stove top or in the slow cooker. It is free from cow’s milk, soya, wheat, nuts, fish etc etc! Very good for people with allergies and intolerances and for children.
Prep: 20 minutes Cook: 45mins-1 hour or 8 hours low in a slow cooker Serves: 4 (huge portions!)
- 1 tbsp veg or olive oil
- 1 onion
- 4 carrots, peeled
- 4 parsnips, peeled
- 2 sticks of celery
- 1 leek
- 1 cup of pearl barley
- 2 tins of chopped tomatoes
- 1 stock cube
- optional – parsley to mix in at the end
- chop all the vegetables roughly into large chunks
- heat the oil in a large pan and add the onion to soften (switch your slow cooker onto high if using)
- add all the other vegetables and stir occasionally for 5 minutes
- Stove top – add the tinned tomatoes with around 1 cup of water (I fill one of the tomato cans and rinse them out and add it), the pearl barley and stock cube. bring to the boil then simmer for 30-45 minutes or until the vegetables are to your liking and the pearl barley is cooked.
- Slow cooker – add the vegetables, the 2 cans of tomatoes, pearl barley and stock cube to the slow cooker, leave for 2-3 hours or turn down to low for 8 hours cooking. Serve when the vegetables are to your liking and the pearl barley is cooked. Some fresh parsley would be very nice.
You can serve it with dumplings or crusty bread. This recipe is very versatile, try out different herbs and spices or you could add meat or vegetarian sausages.