Add a generous splash of oil to a large cast-iron pot over medium heat. Add the onion, celery, thyme, sage, cinnamon and bay and sauté for about 5 minutes until the onion has softened. Add the garlic, soy, parmesan rind, bones and barley (if using pot barley, add it after the vegetables have been browned) and fry for about 10 minutes until the bones change colour, adding a few splashes of wine as needed to stop it from sticking.
Add the sweet potato, pumpkin and carrot and fry for 5 minutes to slightly brown (or if using pot barley, add it now with the soaking liquid and 1 litre of water). Add 1.5 litres of water and cover. Bring to the boil, then reduce to a low simmer and cook for 3–4 hours (no stirring required).
Your stew is ready when it has formed a crust, but still has liquid underneath when peeled back. If not, uncover and reduce until a crust forms (or if you like it super soupy, leave as is). The barley should be soft but not overcooked. Remove the bones and season to taste. Serve with a fresh salad on the side.
When you’re after that chocolatey-hit – this easy chocolate mug cake with it’s gooey flowing centre will satisfy that craving without the sugar hit. Low-carb and low calorie, this dessert is sure to please! Whip up this decadent mug cake in a matter of minutes.