Why I like this…
Sometimes in the cold weather I just want something comforting and which can be made easily in one pot. Although beef has a bad reputation, it is high in many nutrients so I like to make an effort to incorporate a beef dish a few times a month. I developed this recipe when a friend asked me to find something to satisfy her “meat and potatoes” spouse. This soup/stew doesn’t have potatoes but is hearty. My husband always says, “Soup is not a meal,” but he seemed satisfied by this one.
Why it matters…
This dish contains mushrooms and garlic, which help support the immune system. Mushrooms are also rich in vitamin D and selenium. One serving provides 32 IU of vitamin D and nearly 87% of the recommended daily value of selenium. Using low-sodium stock, this dish only has about 549 mg of sodium. For those monitoring their protein intake, one serving has about 36 grams.
Beef and Barley Soup
8
servings30
minutes2
hours30
minutes387
kcalIngredients
2 lb 2 Beef (stew meat)
6 cups 6 Chicken broth (low sodium)
3 medium 3 Carrots (diced)
3 stalks 3 Celery (diced)
1 medium 1 Onion (diced)
14 oz 14 Mushrooms (mixed blend is ideal- sliced)
4 Cloves 4 Garlic (minced)
1/2 Tsp 1/2 Thyme (dried)
1/2 Tsp 1/2 Rosemary (dried)
2 2 Bay leaves
1 Tbsp 1 Worcestershire sauce
1 Tbps 1 Tomato Paste
3 Tbsp 3 Lemon juice
2 Tbsp 2 Red wine (equivalent to 1 oz; optional)
1 Tbsp 1 Avocado Oil
1 Tsp 1 Black pepper
1/2 cup 1/2 Pearled barley (rinsed)
Directions
- Trim excess fat off of stew meat.
- Season stew meat with black pepper and put aside.
- Heat avocado oil in a pot over medium-high heat.
- Add meat to the pan and cook in batches, turning occasionally. Transfer to a plate.
- Add onion, garlic, mushroom, carrots, and celery. Cook for about 7 minutes or until soft.
- Add the meat back in, pour in the broth, and scrape any stuck bits off the bottom of the pan.
- Add tomato paste, thyme, rosemary, bay leaves, Worcestershire sauce, lemon juice and red wine if desired. Stir until blended.
- Cook covered for 1 hour.
- Add barley and simmer until barley is cook through and meat is tender (45 min-1hr).
- Serve and enjoy!