Vegetable, Barley and Bean Stew with Dumplings

This is a very nutritious, tasty and filling recipe that only costs about £4.30, that’s 72p per serving. It is full of fibre and is low Glycemic Index and will therefore not cause any spikes in your blood glucose. There are at least 4 portions of vegetables in here so you’re well on your way to meeting your target.

Prep: 20 minutes    Cook: 1 hour 5 minutes     Serves: 6 adults or 2 adults and 2 children twice

Ingredients

  • 1 tbsp vegetable oil
  • 2 small onions (chopped)
  • 3 flat mushrooms (chopped roughly)½
  • 6 small carrots (chopped into chunks)
  • 4 sticks of celery (chopped)
  • 2 x 400g tins chopped tomatoes
  • 1 cup pearl barley
  • 1 x 400g tin of butter beans
  • stock cube
  • 1 tsp cumin
  • 1/2 tsp ground black pepper
  • 1 tsp turmeric
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I really like using flat mushrooms, they’re much easier and quicker to wash and chop and are full of flavour

Dumplings

  • 100g vegetable suet
  • 200g self raising flour
  • pinch salt
  • approx 10 tbsp cold water
  • 1 tsp dried thyme

Method – Stew

  1. warm oil and fry onions until translucent, add mushrooms and fry for a further 5 minutes
  2. add the rest of the ingredients plus 1 ½ cans of water and stir
  3. bring to the boil and simmer for approx 45 minutes or until the vegetables and pearl barley are tender.

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Method – Dumplings

  1. mix together the dry ingredients then add ½ the water and mix together (I used my hands), keep adding spoonfuls of cold water until the dough is soft and pliable.
  2. separate into 16 (ish) small balls and place on top of the simmering stew.
  3. shut the lid and they will be ready in approximately 20 minutes

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Enjoy!

If you’re interested in stabilising your blood glucose, click here to read about my 7 day plan.

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