Caribbean Beef Barley Soup With Vegetables Recipe

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Caribbean Beef Barley Soup With Vegetables
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Ingredients
20
Count
Nutrition
243
Calories
Total time
16
Minutes
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Ingredients:

Directions:

  1. Pressure Cooker: Heat oil, over medium heat, and brown beef shank well on both sides, seasoning with salt and pepper, about 10 minutes; remove and set aside.
  2. Place onions and garlic in the pot and cook until softened, about 10 minutes; do not let brown (turn heat down if needed).
  3. Stir in allspice, cloves, thyme, and red pepper flakes; add wine and de-glaze pan and let evaporate a bit, about 2 minutes.
  4. Return meat and add both broths and water; close pressure cooker and cook until meat is tender, about 1 hour.
  5. Release pressure, uncover, add barley and fava beans; cover, cook medium low for 10 minutes.
  6. Release pressure, uncover, add potatoes, carrots, and cabbage; replace cover, cook until vegetables are tender, about 10 minutes more.
  7. Adjust seasoning (salt and pepper) and serve garnished with green onions.
  8. Dutch Oven on Stove Top: Heat oil, over medium heat, in a Dutch oven and brown well on both sides, seasoning with salt and pepper, about 10 minutes; remove and set aside.
  9. Add onions and garlic to the pot and cook until softened, about 10 minutes; do not let onions brown (turn heat down a little, if necessary).
  10. Stir in allspice, cloves, thyme, and red pepper flakes; add wine and de-glaze pan and let mostly evaporate, 2 minutes.
  11. Return meat to pot and add broths and water; cover, reduce heat to low and simmer until meat is tender, about 2 hours.
  12. Add fava beans and barley and simmer, covered, medium low until tender, about 30 minutes.
  13. Add potatoes, carrots, and cabbage, simmer, covered 10 to 15 minutes; adjust seasoning (salt and pepper).
  14. Serve garnished with green onions.
  15. Slow Cooker: Heat oil in a large skillet, over medium heat, and brown meat well on both sides, seasoning with salt and pepper, about 10 minutes; place in slow cooker.
  16. Add onions and garlic to skillet, cook until softened, about 10 minutes; do not let onions brown (reduce heat).
  17. Stir in allspice, thyme, and red pepper flakes; de-glaze with wine and let most of the wine evaporate.
  18. Add mixture to slow cooker along with both broths, water, and remaining ingredients, up to, but not including, the green onions.
  19. Cook on low 7 to 9 hours or high 5 to 6 hours; serve garnished with green onions.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 243.38 Kcal (1019 kJ)
Calories from fat 72.7 Kcal
% Daily Value*
Total Fat 8.08g 12%
Cholesterol 29.48mg 10%
Sodium 579.23mg 24%
Potassium 716.92mg 15%
Total Carbs 19.24g 6%
Sugars 4.97g 20%
Dietary Fiber 4.7g 19%
Protein 21.85g 44%
Vitamin C 16.3mg 27%
Vitamin A 0.3mg 11%
Iron 2.7mg 15%
Calcium 65.2mg 7%
Amount Per 100 g
Calories 57.66 Kcal (241 kJ)
Calories from fat 17.22 Kcal
% Daily Value*
Total Fat 1.91g 12%
Cholesterol 6.99mg 10%
Sodium 137.23mg 24%
Potassium 169.85mg 15%
Total Carbs 4.56g 6%
Sugars 1.18g 20%
Dietary Fiber 1.11g 19%
Protein 5.18g 44%
Vitamin C 3.9mg 27%
Vitamin A 0.1mg 11%
Iron 0.6mg 15%
Calcium 15.4mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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