Vegan savoy cabbage and pearl barley stew with mushrooms

Vegan savoy cabbage and pearl barley stew with mushrooms, carrots, leek, marjoram and caraway. A hearty one-pot lunch with 269 kcal and 11 g fibre per serving.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 45 min
• Total time: 65 min
• Calories: 269 kcal per serving
• Protein: 11 g
• Fat: 7 g
• Carbs: 36 g

Ingredients

• 250g mushrooms
• 1 stalk of leek
• 400g savoy cabbage
• 1 onion
• 2 garlic cloves
• 2 carrots
• 2 tbsp olive oil
• 150g pearl barley
• 1200ml homemade vegetable stock (no yeast extract)
• 1 bay leaf
• 1 tsp marjoram
• 1 tsp caraway seeds
• 1 pinch of salt
• 1 pinch of pepper
• ½ bunch of parsley

Method

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

1. Slice the mushrooms, cut the leek into rings and the savoy cabbage into 2 cm pieces. Dice the onion, garlic and carrots.
2. Fry the mushrooms in the olive oil in a large saucepan for 5 minutes until browned. Add the onion, garlic, carrots and leek and cook gently for 4 minutes.
3. Rinse the pearl barley in a sieve and add it to the pan with the vegetable stock, bay leaf, marjoram and caraway. Cover and simmer for 25 minutes.
4. Add the savoy cabbage and simmer the stew for another 10 to 12 minutes until the pearl barley and savoy cabbage are tender.
5. Remove the bay leaf, season the stew with salt and pepper and sprinkle with chopped parsley.

Good to know

Pearl barley has gone into German stews for generations and makes them creamy without any cream. Fried mushrooms give the pot depth.

Swaps

Pearl barley → buckwheat (gluten-free). Mushrooms → king oyster mushrooms. Savoy cabbage → kale. Marjoram → thyme.

Cooking tips

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

Storage

Keeps for 4 days in the fridge, or 3 months frozen.

Allergens

Contains gluten (barley), and celery depending on the stock; no milk, egg or nuts. Suitable for children and in pregnancy.

Frequently asked questions

Can you freeze savoy cabbage and pearl barley stew?

Keeps for 4 days in the fridge, or 3 months frozen.

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

Keeps for 4 days in the fridge, or 3 months frozen.

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