4 portions (£1.04 per portion)
Pearl barley is a grain that is often overlooked and in a stew, it gives texture and body to a dish, also making it high in fibre and protein and low in cost.
We have also used turkey thigh as it is low in fat, low on cost and has lots of flavour.
Try adding diced beetroot at the stock stage
If you are making in advance, add a little more stock or water when you reheat it, as the pearl barley will have soaked up some of the sauce.
Chop all your vegetables the same size, so they cook at the same rate.
• 1 tbsp olive oil
• 1 onion, diced
• 1 carrot, diced
• ½ leek, wash, sliced and chopped (1cm)
• 2 rashers smoked back bacon, diced
• 1 garlic clove, thinly sliced
• 1 litre chicken stock (made with a stock cube)
• ½ tsp dried mixed herbs
• 170g pearl barley
• Salt and black pepper
For the meatballs
• 400g turkey mince
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• ½ tsp dried mixed herbs
• 1 tbsp olive oil
• Grated cheese and chopped parsley to serve (optional)
1. For the meatballs, mix together the mince, onion, garlic and herbs along with a generous pinch of salt and pepper. Using your hands, roll into 16 balls (even size) and place in the fridge.
2. Heat a large saucepan or casserole dish over a medium heat. Add the olive oil to the pan along with the onion, carrots and bacon. Fry for 5-6 minutes, or until the onions are softened and translucent. Add the garlic and cook for a further 1-2 minutes.
3. Pour the stock and add the dried herbs and pearl barley. Bring to a simmer and cook for 30 minutes.
4. Heat a frying pan over a medium heat and add one tablespoon of olive oil. Once hot, fry the meatballs on all sides until nicely coloured, being careful not to burn them.
5. Transfer the meatballs to the pan with the barley and gently mix through.
6. Cover and cook for a further 10 minutes, or until the meatballs are cooked through. Serve hot with a little grated cheese over the top.
(note, if the starts to look a little dry, simply add a little water back).