Dr Mobeus
One Pot Spicy Bean and Barley Stew
Pearl barley is one of the most underrated budget ingredients in the UK. A 500g bag costs around 65p in Tesco and Asda, and it goes a remarkably long way. It has a chewy, satisfying texture that makes it feel like a proper meal even when there is no meat involved.
This stew combines pearl barley with tinned mixed beans and chopped tomatoes for a protein and fibre hit that will keep you full for hours. The smoked paprika and cumin add a gentle warmth without making it spicy, and the whole thing cooks in one pan with minimal effort.
At 42p per portion, this is one of the cheapest proper meals you can make. It also reheats and freezes brilliantly, so cook a big batch and portion it up for weekday lunches. A 500g bag of pearl barley will make this recipe five times over, making it incredibly economical.
One-Pot Spicy Bean and Barley Stew
Ingredients
Method
- Heat the vegetable oil in a large pan over a medium heat. Add the onion, carrot and celery and cook for 5 minutes until softening.
- Add the garlic, smoked paprika and cumin. Cook for 1 minute until fragrant.
- Stir in the pearl barley, mixed beans and chopped tomatoes.
- Crumble in the stock cube and add the water. Stir well and bring to the boil.
- Reduce the heat to low, cover with a lid and simmer for 35 minutes, stirring occasionally, until the barley is tender.
- Season with salt and black pepper to taste. The stew should be thick and hearty.
- Ladle into bowls and scatter with fresh parsley. Serve with crusty bread if you have it.
Tips and Variations
If you cannot find mixed beans, use any tinned beans you have – kidney beans, butter beans or chickpeas all work well. For extra heat, add a diced chilli or a teaspoon of chilli flakes. Pearl barley needs a good rinse before use to remove any dust. This stew thickens as it stands, so add a splash of water when reheating if needed.
