Stewed Root & Barley Pot Pie

HomeClinics & ProgramsELLICSR KitchenStewed Root & Barley Pot Pie

Skill Level	Easy

Preparation Time	10 minutes	Total Time	45 minutes
Servings	8	Cost Per Serving	$1.05

Image of the Stewed Root & Barley Pot Pie

Ingredients

1 cup	Pot Barley, rinsed and drained
2	Leeks (or 1 large onion), roughly chopped
3 cloves	Garlic
1 cup	Carrots, roughly chopped
1 cup	Parsnip, roughly chopped
1 cup	Rutabaga, roughly chopped
1 cup	Frozen Peas
1/4 cup	Dried Mushrooms (optional)
1.5 L	Vegetable or Chicken Stock (preferably from scratch)
1 tbsp + 2 tsp	Olive Oil or Grape Seed Oil
1/2 cup	Parsley, roughly chopped
2 tsp	Whole Caraway Seed
4 sprigs	Thyme
2	Bay Leaves
1 tbsp	Sherry Vinegar (or Lemon Juice)
To taste	Sea Salt and Freshly Ground Black Pepper
5 sheets	Phyllo Dough
2 tbsp	Fresh or Dried Herbs (any mix of thyme, rosemary, sage, etc.), roughly chopped

Directions

If using dried mushrooms: cover mushrooms with hot water and let stand for 10 minutes.
In a large stock pot over medium heat add olive oil. Once hot enough (the oil will begin to ripple), add leeks, garlic and caraway seed. Sauté until the onion has softened, about 5 minutes.
(optional) Soak the dried mushrooms in hot water, enough to cover, for about 5 minutes. Once soft, add the mushrooms and all the soaking liquid except for the last bit which may have some grit from the mushrooms.
Add carrots, parsnip, rutabaga, bay leaves, thyme and barley. Add the stock, until ingredients are covered by at least 4 inches. Add more water if necessary. Increase heat to medium high and bring to a boil.
Add the peas. Reduce heat to medium low and simmer for 25 to 35 minutes.
Season to taste and finish with sherry vinegar or lemon juice.
Preheat the oven to 375 F (this can be done ahead of time). Brush a layer of olive oil across one sheet of phyllo and sprinkle with fresh or dried herbs. Place the next sheet directly over top and repeat steps until all 5 sheets are used. Slice evenly into 8 squares.
Once stew is done (vegetables should be soft), evenly distribute the stew into eight oven safe bowls*. Place one square of phyllo on top of each bowl, tucking in the sides with a spoon as best as possible.
Place bowls of soup on a baking sheet and place in the oven. Bake for about 7 minutes or until the phyllo is crispy and golden brown. Carefully remove bowls from the oven, allow to cool slightly and enjoy.

^{*If you don’t have any oven safe bowls, bake the phyllo sheet on its own and place each square on top of a bowl of stew).}

Nutrition

PDF link to nutrition facts table for Stewed Root & Barley Pot Pie

Barley is a good source of selenium, a nutrient shown to significantly reduce colon cancer risk.
Glucan, the soluble fibre found in both barley and oats, provides several health benefits. Beta glucan acts as a prebiotic, which means it provides fuel for the good bacteria in the colon. This can, in turn, improve digestive health and strengthen the immune system. It may also help reduce the risk of colorectal cancer.
Glucan also traps LDL cholesterol, the unhealthy type of cholesterol, and removes it from the blood. This helps reduce risk of heart disease. Barley also contains niacin, a B vitamin that is essential for heart health.
All types of barley are nutritious, but hulled barley is highest in fibre because it contains the bran, while pearl and Scotch barley do not. The fibre in barley helps to slow the digestion of carbohydrates, leading to more stable blood sugar levels and helping you feel full for longer. For this reason, including high fibre foods in your diet can help promote a healthy body weight.