There’s nothing more comforting than a bowl of beef stew—unless, of course, it’s a bowl of steaming hot beef stew loaded with lots and lots of barley. Now this is comfort food at its best—a bowl of stew robust enough to be a meal on its own. Rinsing the barley will help remove any dust, dirt or debris. —Colleen Delawder, Herndon, Virginia,
Ingredients
- 1/4 cup all-purpose flour
- 3 tablespoons cornstarch
- 1-1/2 teaspoons salt, divided
- 1-1/2 teaspoons pepper, divided
- 1-1/2 pounds beef stew meat
- 3 tablespoons olive oil
- 1 large sweet onion, finely chopped
- 2 cartons (32 ounces each) beef broth
- 1 can (15 ounces) pumpkin
- 1 cup medium pearl barley
- 1 teaspoon dried thyme
- 1/4 teaspoon garlic powder
- 1/4 teaspoon crushed red pepper flakes
- Optional: Additional red pepper flakes and minced fresh parsley
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Directions
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Nutrition Facts
1-1/2 cups: 211 calories, 8g fat (2g saturated fat), 35mg cholesterol, 819mg sodium, 20g carbohydrate (3g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.
