Contributed by Whole Foods Market, Inc.
Wheat-Free, Dairy-Free
Beef and root vegetables impart a rich, hearty flavor to this warm and comforting dish. Pair each bowl with sliced wholegrain bread, a small wedge of English farmhouse cheese and a crisp green salad for a truly satisfying meal. And remember, leftovers are perfect for lunch.
Ingredients:
1/4 cup organic unbleached organic white flour or organic oat flour (if wheat free recipe is desired)
1/4 tsp sea salt
1/8 tsp black pepper
3/4 pound lean round organic beef cubes
3 tbs organic extra virgin olive oil, divided
2 large stalks organic celery, chopped
1 cup chopped organic onion
1 cup chopped organic carrots, peeled if desired
1 cup chopped, peeled organic rutabaga
1 cup sliced fresh organic mushrooms
1/3 cup pearled barley
1 qt fat free, organic beef broth
1 bay leaf
1/4 cup chopped organic parsley for garnish
Directions:
In a medium bowl, combine the flour with the salt and pepper. Toss the cubed beef into the flour mixture, coating all sides and reserving any leftover flour.
In a large Dutch oven or soup pot, heat 2 tablespoons olive oil over medium heat. Brown beef on all sides and remove to a plate. Add the remaining tablespoon of olive oil to the pan. Stir in the celery, onion, carrots, rutabaga, and mushrooms, scraping up any brown bits from the bottom of the pot. Cook the vegetables, stirring for 2 minutes.
Add the barley and continue to cook, stirring for an additional minute. Stir 1/4 cup beef broth into the remaining flour until completely blended. Add this along with the rest of the broth and the beef cubes back into the pot. Bring to a boil then reduce heat to simmer, uncovered, and stirring occasionally, cook for one hour or until thickened into a stew. Remove bay leaf. Garnish with chopped parsley.
Nutrition Info
Per serving (12 oz-wt.): 260 calories (90 from fat), 10g total fat, 2g saturated fat, 3g dietary fiber, 22g protein, 19g carbohydrate, 40mg cholesterol, 260mg sodium
Serves 4-6
