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

Submitted by moogliwoogli

"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!"

 

• Ready In: 6hrs 15mins
• Ingredients: 14
• Serves: 8-10

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.

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!