Spicy Beef and Barley Soup

Name: Spicy Beef and Barley Soup
Prep time: 15 min
Cook time: 6 h
Total time: 6 h 15 min
Yield: 8-10 serving(s)
Ingredients: 1 1/2 lbs lean stewing beef, cut into 1 inch chunks; 1 tablespoon dried oregano, divided; 1 teaspoon crushed red pepper flakes, divided; 1 teaspoon low sodium salt, divided; 6 -8 garlic cloves, minced, to taste (I use a small food processor); 1 medium onion, chopped; 1 (14 ounce) can tomatoes, undrained (Hunts fire roasted); 3 celery ribs, diced; 2 bay leaves; 1/2 cup pearl barley, sorted and rinsed; 48 ounces chicken broth (low sodium, low fat); 8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms); 2 carrots, peeled and chopped (optional); 1 (14 ounce) can kidney beans, drained & rinsed

⏱ 375 mins 🍽 8-10 serving(s) 🏷 Grains

This robust soup combines lean beef chunks with pearl barley, vegetables, and kidney beans for a filling meal. It's cooked slowly in a crock pot, allowing the flavours of oregano, garlic, and red pepper to develop fully. The recipe is designed to be suitable for phase 2 of the South Beach Diet. It yields a generous quantity, making it ideal for family dinners or meal preparation.

Ingredients

1 1/2 lbs lean stewing beef, cut into 1 inch chunks
1 tablespoon dried oregano, divided
1 teaspoon crushed red pepper flakes, divided
1 teaspoon low sodium salt, divided
6 -8 garlic cloves, minced, to taste (I use a small food processor)
1 medium onion, chopped
1 (14 ounce) can tomatoes, undrained (Hunts fire roasted)
3 celery ribs, diced
2 bay leaves
1/2 cup pearl barley, sorted and rinsed
48 ounces chicken broth (low sodium, low fat)
8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms)
2 carrots, peeled and chopped (optional)
1 (14 ounce) can kidney beans, drained & rinsed

Method

Take half of the oregano, crushed red pepper, and salt to season the stewing beef chunks.
Place the beef in a very hot non-stick pan without oil and sear each side until browned.
Once liquid appears from the beef, incorporate the chopped onion and cook for 5 minutes until it softens.
Mix in half of the minced garlic and continue cooking for another 3-5 minutes, stirring now and then.
Stir through the undrained tomatoes, diced celery, and bay leaves, then transfer everything to a crock pot or stock pot.
Add the sorted and rinsed pearl barley to the pot and stir.
Pour in the chicken broth, then add the sliced mushrooms, drained kidney beans, optional chopped carrots, and the remaining garlic and spices.
Give the soup a good stir. Cook on high in the crock pot for 6-8 hours, or simmer on the stove top for 1 1/2-2 hours, stirring occasionally.
Taste the finished soup and adjust the seasoning if required.
Serve alongside toasted hearty grain bread topped with low fat cheese.

Nutrition (per serving)

Sodium785200 mg

Recipe details

CategoryGrains

Authormoogliwoogli