Lamb and Pearl Barley Casserole
Lamb and Pearl Barley Casserole is a comforting and warming autumnal dish featured in The 28-Day Immunity Plan.
Serves 2
Per serving: 402 calories, 10.5g fat (excluding accompaniments)
Prep time: 15 mins plus overnight soaking of the lentils
Cook time: 1 hour 45 mins
Ingredients
Rapeseed oil spray
1 onion, diced
1 garlic clove, crushed
225g lean diced lamb
2 carrots, diced
1 small turnip, peeled and diced
225g small new potatoes
1 celery stick, chopped
500ml beef, lamb or vegetable stock (use a stockpot if preferred)
bouquet garni
25g green lentils, soaked overnight
12g haricot beans, soaked overnight
12g pearl barley
freshly ground black pepper
1 tbsp chopped fresh parsley to garnish
Method
It is very important the lentils and beans are soaked overnight as they cannot be cooked directly from their dried state.
- Heat a non-stick pan and spray with rapeseed oil. Add the onions and garlic and fry for 2 – 3 minutes until soft.
- Add the lamb, seasoning well with black pepper, and continue to cook over a high heat until well sealed.
- Transfer to a large casserole dish and add the remaining vegetables, potatoes, the stock and the bouquet garni.
- Rinse the soaked lentils, beans and pearl barley well and add to the casserole.
- Cover and simmer gently for 1 hour or until the meat is tender, topping up with additional stock if required.
- Remove the bouquet garni and, just before serving, sprinkle with fresh parsley.
- Serve with unlimited green vegetables.