Pearl barley: 40g (3 tbsp, dry), Beef (lean stew meat): 85g (3 oz, cubed), Carrot: 50g (1 small, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Tomato paste: 15g (1 tbsp), Water: 240ml (1 cup), Red wine: 15ml (1 tbsp, optional), Bay leaf: 1 leaf, Thyme (fresh): 2g (1/2 tsp, chopped), Rosemary (fresh): 2g (1/2 tsp, chopped), Olive oil: 5ml (1 tsp), Worcestershire sauce: 5ml (1 tsp), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a pot over medium-high heat. 2. Season 85g cubed beef with salt and black pepper. Add to the pot and brown on all sides, about 5 minutes. Remove and set aside. 3. In the same pot, add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 15g tomato paste and cook for 1 minute. 6. If using, add 15ml red wine and cook until reduced by half. 7. Return the beef to the pot. Add 40g pearl barley, 240ml water, 5ml Worcestershire sauce, 1 bay leaf, 2g chopped thyme, and 2g chopped rosemary. 8. Bring to a boil, then reduce heat to low. Cover and simmer for 45-60 minutes, until the beef is tender and barley is cooked. Add salt and pepper to taste. 9. Remove bay leaf before serving.
This beef and pearl barley stew is a comforting and nourishing way to support menopause wellness. Lean beef provides high-quality protein and iron, which are essential for maintaining muscle strength and supporting energy levels. Pearl barley adds fibre and steady energy, promoting digestive health and balanced blood sugar. Carrot, celery, and onion create a flavorful base rich in antioxidants, vitamins, and minerals that support immune function and overall vitality. Garlic, tomato paste, and a splash of red wine infuse the stew with rich flavour and beneficial phytonutrients. Fresh thyme, rosemary, and bay leaf add aromatic depth and extra antioxidants, while a touch of olive oil and Worcestershire sauce bring a satisfying, savoury finish. This stew is warming and uplifting, making nutritious eating enjoyable and supportive during menopause.
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