High Fiber Recipe - Beef, Bean and Barley Stew

“Everyone loves this quicker, hearty version of an old-time favorite! Lower-salt ingredients also work well. Use the simmer time to call a friend, start the wash, or help the kids with homework! Makes great leftovers too! Serve with crusty French bread, or hearty whole wheat slices! Enjoy!"

PREP TIME 
20 Min

COOK TIME 
30 Min

READY IN 
50 Min

INGREDIENTS (Nutrition)

    * 1 pound cubed beef stew meat
    * 1 small onion, chopped
    * 1 pinch salt
    * 1/4 teaspoon ground black pepper
    * 3 cloves garlic, crushed
    * 2 (14 ounce) cans beef broth
    * 3 1/2 cups water
    * 1 cup peeled and diced tomatoes with juice
    * 1 potato, cubed
    * 2 carrots, chopped
    * 1/4 medium head cabbage, shredded
    * 1/3 cup quick-cooking barley
    * 1 (14.5 ounce) can great Northern beans, rinsed and drained
    * 1/4 teaspoon dried oregano
    * 1/4 teaspoon dried basil
    * 1/4 teaspoon dried rosemary
    * 1/4 teaspoon caraway seeds

DIRECTIONS

   1. Coat a large pot or Dutch oven with cooking spray. Place over medium heat and cook beef until brown. Stir in onion and cook until translucent. Drain fat. Stir in salt, pepper and garlic and cook 1 minute. Pour in beef broth, water and tomatoes. Stir in potato, carrots, cabbage, barley and beans. And season with oregano, basil, rosemary and caraway. Bring to a boil, then reduce heat and simmer 20 minutes.