This is a very nutritious, tasty and filling recipe that only costs about £4.30, that’s 72p per serving. It is full of fibre and is low Glycemic Index and will therefore not cause any spikes in your blood glucose. There are at least 4 portions of vegetables in here so you’re well on your way to meeting your target.
Prep: 20 minutes Cook: 1 hour 5 minutes Serves: 6 adults or 2 adults and 2 children twice
- 1 tbsp vegetable oil
- 2 small onions (chopped)
- 3 flat mushrooms (chopped roughly)½
- 6 small carrots (chopped into chunks)
- 4 sticks of celery (chopped)
- 2 x 400g tins chopped tomatoes
- 1 cup pearl barley
- 1 x 400g tin of butter beans
- stock cube
- 1 tsp cumin
- 1/2 tsp ground black pepper
- 1 tsp turmeric
- 100g vegetable suet
- 200g self raising flour
- pinch salt
- approx 10 tbsp cold water
- 1 tsp dried thyme
Method – Stew
- warm oil and fry onions until translucent, add mushrooms and fry for a further 5 minutes
- add the rest of the ingredients plus 1 ½ cans of water and stir
- bring to the boil and simmer for approx 45 minutes or until the vegetables and pearl barley are tender.
Method – Dumplings
- mix together the dry ingredients then add ½ the water and mix together (I used my hands), keep adding spoonfuls of cold water until the dough is soft and pliable.
- separate into 16 (ish) small balls and place on top of the simmering stew.
- shut the lid and they will be ready in approximately 20 minutes
If you’re interested in stabilising your blood glucose, click here to read about my 7 day plan.