High-protein turkey and pearl barley stew with sweetheart cabbage and carrots

High-protein turkey and pearl barley stew with turkey breast, pearl barley, sweetheart cabbage and carrots. A meal prep lunch for four days with 37 g protein and 387 kcal per serving.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 40 min
• Total time: 60 min
• Calories: 387 kcal per serving
• Protein: 37 g
• Fat: 7 g
• Carbs: 39 g

Ingredients

• 500g turkey breast
• 1 onion
• 3 carrots
• 2 tbsp olive oil
• 150g pearl barley
• 1200ml homemade vegetable stock (no yeast extract)
• 400g sweetheart cabbage
• 1 bay leaf
• 1 tsp marjoram
• 1/2 tsp salt
• 1 pinch of pepper
• 1/2 bunch of parsley

Method

You’ll need: saucepan · chopping board · knife · sieve · ladle · meal prep containers

1. Cut the turkey breast into 2 cm cubes. Peel the onion and carrots and dice both.
2. Brown the turkey cubes all over in the olive oil in a large pan for 4 min, then take them out.
3. Soften the onion and carrots in the pan fat for 3 min. Rinse the pearl barley and add it with the stock, bay leaf and marjoram.
4. Simmer everything, covered, for 25 min. Meanwhile, cut the sweetheart cabbage into strips.
5. Add the sweetheart cabbage and turkey to the pan and simmer the stew for another 10 min, until the pearl barley is soft. Season with salt and pepper and remove the bay leaf.
6. Divide the stew between four containers and scatter over chopped parsley. It keeps for 4 days in the fridge.

Good to know

One pot on Sunday, four lunches until Thursday. Pearl barley makes the stew thick and creamy and keeps its bite when reheated. The sweetheart cabbage goes in right at the end, so it keeps its colour.

Swaps

Turkey breast → skinless chicken thighs. Pearl barley → pearled spelt. Sweetheart cabbage → savoy cabbage or kale. Marjoram → thyme.

Cooking tips

Pearl barley keeps swelling as it stands. Add a splash of water or stock when reheating. Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Storage

In sealed containers, the stew keeps for 4 days in the fridge and 3 months in the freezer; let it cool completely before freezing.

Allergens

Contains barley (gluten); no milk, egg or nuts. Suitable for children.

Frequently asked questions

Can you freeze turkey and pearl barley stew?

In sealed containers, the stew keeps for 4 days in the fridge and 3 months in the freezer; let it cool completely before freezing.

How long does turkey and pearl barley stew keep in the fridge?

In sealed containers, the stew keeps for 4 days in the fridge and 3 months in the freezer; let it cool completely before freezing.

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