Spicy Beef and Barley Soup (South Beach Friendly) (Crock Pot) |
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Prep Time: 15 Minutes Cook Time: 345 Minutes |
Ready In: 360 Minutes Servings: 10 |
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Inspired by Cooking Light, very hearty yet healthy! Comfort food at it's best and wonderful to come home to on a cold winter's night! We love the strong flavors of the red pepper, garlic and oregano but it can easily be adapted to your own tastes. Suitable for phase 2 of the South Beach Diet. Enjoy! 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 |
Directions:
1. Season the stewing beef with half of the oregano, crushed red pepper and salt. Sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
2. When liquid begins to emerge from beef add the onion and mix well. Cook 5 minutes more until onion begins to soften. Add half the garlic and mix well. Cook an additional 3-5 minutes, stirring occasionally.
3. Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.
4. Add the barley and stir.
5. Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
6. Stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
7. Check for seasonings and adjust as needed.
8. Serve with a hearty grain bread toasted with low fat cheese.
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