- Servings: 8
- Preparation time: 20 minutes
- Cooking time: 2 hours
- Cost per serving: $2.50
- Storage: 3 days in the fridge. Can be frozen.
- Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, large pot, plate, can opener, wooden spoon
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 20 ml (4 tsp) canola oil (divided: 7.5 ml [1½ tsp] + 7.5 ml [1½ tsp] + 5 ml [1 tsp])
- 725 g (about 1.5 lb) stewing beef cubes
- Salt and pepper to taste
- 1 large or 2 small yellow onions, peeled and sliced
- 1 garlic clove, peeled and minced
- 5 ml (1 tsp) mustard powder
- 5 ml (1 tsp) paprika
- 1.5 litre (6 cups) water
- 1 can (796 ml) whole tomatoes
- 250 ml (1 cup) dry pearl barley
- 500 g (1 lb) butternut squash, peeled and diced (about 500 ml/2 cups, once diced)
Keep the remaining squash for another recipe.
- 2 celery sticks, chopped into large chunks
1. Heat 5 ml (1½ tsp) of oil in a large pot over medium-high heat. Add half of the beef cubes and cook until browned on all sides. Add salt and pepper and set aside on a plate. Repeat with the remaining beef cubes and set aside.
2. Heat 5 ml (tsp) of oil in the same pot over medium-high heat. Add the onions and garlic and cook for 1 minute.
3. Add the garlic, mustard powder, paprika, water, tomatoes, salt and pepper.
4. With a wooden spoon, scrape the bottom of the pot and crush the tomatoes.
5. Add the beef cubes that were set aside. Bring to a boil over high heat, then reduce heat to low and simmer for about 1 hour.
6. Add the barley, squash and celery and simmer for about 45 minutes.
Tip: Use the cooking time to prepare your side dishes.
Variation: Instead of the squash, you can use any vegetable of your choice (carrots, sweet potatoes, potatoes, rutabaga, for example).
This recipe provides foods from the following food groups:
- Grain products
- Meat and alternatives
- Vegetables (salad or cooked vegetables, for example) to round out the serving, and a fruit
- A grain product for dessert (cookies, for example) to round out the serving
- A glass of milk or fortified soy beverage