- 2 red onions
- 2 garlic cloves
- 1 chilli
- A handful of rosemary, leaves only
- 1 tbsp fennel seeds
- 3 courgettes
- 2 vine tomatoes
- 330ml cherry tomato passata
- 500g pearl barley
- 1 vegetable stock cube
- 100g baby leaf spinach
- 1 lemon
- A handful of oregano, leaves only
- Sea salt
- Freshly ground pepper
- 2 tbsp olive oil
- 1.2 ltrs boiling water
- 1.
Peel and finely slice the red onions. Peel and finely chop the garlic. Halve the chilli (if you’re using it) and scrape out the seeds and membrane for less heat, then finely chop the chilli. Pick the rosemary leaves off their sprigs and finely chop the leaves.
- 2.
Pour 2 tbsp oil into a large pan and warm to a medium heat. Slide in the sliced onions, garlic, chilli and rosemary. Sprinkle in 1 tbsp fennel seeds and a pinch of salt and pepper. Fry for 5 mins, stirring occasionally.
- 3.
Meanwhile, trim the courgettes and chop them into bite-sized chunks. Slide the courgettes into the pan and continue to cook for a further 10 mins, stirring every so often.
- 4.
Dice the tomatoes. Add the tomatoes to the pan. Pour in the passata and pearl barley. Pour in 1.2 ltrs boiling water. Crumble in the stock cube and stir everything well to combine. Bring the stew to the boil, then reduce to a simmer. Cover with a lid and cook for 40 mins, stirring now and then.
- 5.
While the stew simmers, roughly chop the oregano leaves. Stir the spinach into the stew till wilted. Grate in the lemon zest and squeeze in the juice. Stir in the oregano leaves. Taste and add more salt and pepper if needed. Ladle the stew into warm bowls and serve.
- Tip
Keep & eat
The stew will keep for 3 days in the fridge, or you can freeze it for up to 3 months. Simply divide into individual portions, cool and then freeze in a freezerproof tub. Defrost completely and reheat till the stew is piping hot. - Tip
A few extra veggies in your bowl
This barley stew will happily feed 6 people, but a couple of extra dishes at the table will turn it into a feast. Serve with a bowl of shredded spring greens fried quickly with lemon, garlic and chilli, along with a fresh tomato and herb salad.