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

Moogliwoogli's Note:

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!

• Total Time: 6 hrs 15 mins
• Prep Time: 15 mins
• Cook Time: 6 hrs

Ingredients:

Servings: 8

• 1 ½ 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
• ½ 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.

Reviews

[whitfulone_5399773]

Everyone loves this soup! At home, at work, everywhere I've taken this soup it has been a big hit. Easy to make and a really great comfort food!