Spicy Beef and Barley Soup (South Beach Friendly) (Crock Pot)

Jun 09, 2023June 9, 20230 0
Spicy Beef and Barley Soup recipe for a hearty and healthy meal
in Soup

Prep

20 min

Cook

4-6 hours

Ready In

4-6 hours and 20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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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 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 can kidney beans , drained & rinsed

Nutrision Information

Servings Per Recipe
8
Calories
268
Sugar
4g
Fat
11g
Spicy Beef and Barley Soup is a hearty and flavorful dish that is perfect for chilly evenings or when you're in the mood for a warm and comforting meal. The beef is browned and cooked until tender in a crock pot with fragrant spices such as oregano and crushed red pepper flakes. The soup also features nutritious veggies like celery, carrots, mushrooms, and beans, as well as pearl barley which is a great source of fiber and vitamins. This recipe is easy to make and can be stored in the fridge or freezer for a quick and healthy meal anytime.

Instructions

1.In a large skillet, brown the beef chunks over high heat until browned on all sides.
2.Transfer the beef to the crock pot and add in 1/2 tablespoon of oregano, 1/2 teaspoon of crushed red pepper flakes, and 1/2 teaspoon of low sodium salt.
3.In the same skillet used for the beef, sauté the garlic and onion over medium heat until fragrant and soft.
4.Add the garlic and onion to the crock pot along with the tomatoes, celery, bay leaves, pearl barley, chicken broth, mushrooms, carrots (if using), and kidney beans.
5.Stir everything together and cook on low heat for 4-6 hours or until the beef is tender and the barley is cooked.
6.Once the soup is finished cooking, discard the bay leaves and season with the remaining oregano, crushed red pepper flakes, and low sodium salt to taste.
7.Serve hot and enjoy!

PROS

This soup is a satisfying and wholesome meal that is perfect for cold days or when you need a quick and easy dinner.

It is packed with lean protein from the beef, fiber from the veggies and barley, and nutrients from the spices and herbs.

It is also South Beach Friendly, which means it is low in refined carbohydrates and high in healthy fats and lean protein.

CONS

This soup does take some time to prepare and cook, so it may not be suitable for those in a rush.

The spice level can also be adjusted to your liking, so be sure to taste as you go to avoid making the soup too spicy for your taste buds.

HEALTH & BENEFITS

This soup is an excellent source of lean protein, which is important for building and repairing muscles, bones, and tissues.
The high fiber content from the veggies and barley also helps promote healthy digestion and a feeling of fullness, which can aid in weight management.
The garlic and onion contain compounds that have been shown to lower cholesterol and blood pressure, and improve overall heart health.
The mushrooms are rich in antioxidants and anti-inflammatory properties, which can support a healthy immune system and reduce the risk of chronic disease.
The spicy red pepper flakes can help boost metabolism and reduce inflammation in the body.

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