About this recipe: Good food does not have to be complicated or time-consuming. This simple, homely casserole is made without a lengthy shopping list of exotic fresh ingredients or hours of precise slicing and chopping. Raid the storecupboard and use everyday vegetables from the refrigerator for a warming and heart-healthy meal.
Other vegetables to add include parsnips, turnips and peeled chunks of butternut or kabocha squash. * Use dry cider instead of the stock, and add 50 g (1¾ oz) ready-to-eat dried pears, chopped, for a hint of sweetness. * The casserole can be simmered gently on the hob for 45–50 minutes, instead of cooking in the oven. Stir occasionally.
Barley is renowned for having a soothing effect on the intestines and urinary tract. It has long been considered a nourishing food for people convalescing after illness, and it is also beneficial for anyone suffering from stress or fatigue. For people with diabetes, barley is particularly good because it is absorbed very slowly. * Some gummy fibres present in the barley grain (beta-glucans) appear to have dramatic cholesterol-lowering ability. * Instead of frying the vegetables in oil, they are simmered in broth. This makes the dish extremely low in fat. With some bread to accompany it, the meal also offers a healthy balance of starchy carbohydrates.
Excellent source of vitamin A. Good source of folate, vitamin B1, vitamin B6, vitamin C, vitamin E. Useful source of niacin, potassium.
. Made this for hubby who is trying hard to lose weight. Found he loved this recipe as it was really tasty and quite satisfying after a days work. I made the full amount (for 4 people) then split in half. We had half one day, the rest kept really well in fridge for next day. Really economical as well as healthy. - 09 Dec 2012