Introduction:
Beef and barley soup is a hearty and comforting dish that has roots in traditional cuisines worldwide. It combines tender chunks of beef, nutritious barley, and an array of vegetables in a flavorful broth, perfect for warming up on a chilly day. This recipe brings the classic combination to life with simple ingredients and an easy-to-follow method.
Ingredients:
1 lb (450g) beef stew meat, cut into small cubes
2 tbsp olive oil
1 onion, diced
2 cloves garlic, minced
2 celery stalks, diced
1 cup (200g) pearl barley
2 carrots, diced
6 cups (1.5L) beef broth
1 cup (240ml) water (optional, for a thinner consistency)
1 tsp dried thyme
Salt and pepper to taste
1 cup (150g) chopped mushrooms (optional)
2 tbsp chopped fresh parsley for garnish
1 can (14.5 oz or 410g) diced tomatoes
1 bay leaf
Directions:
Prepare the Beef:
Warm the olive oil in a large pot or Dutch oven over medium-high heat. Place the beef cubes in the pot, season with salt and pepper, and sear until browned on all sides, approximately 5-7 minutes. Take the browned beef out of the pot and set it aside for later.
Cook the Vegetables:
In the same pot, add the onions, garlic, carrots, celery, and mushrooms (if using). Cook the vegetables for 5-6 minutes, stirring occasionally, until they start to soften.
Combine Ingredients:
Return the browned beef to the pot. Add the barley, beef broth, water (if using), diced tomatoes, bay leaf, and thyme. Stir well.
Simmer:
Cook the vegetables for 5-6 minutes, stirring occasionally, until they start to soften.. Cover and let it simmer for 1-1.5 hours, or until the beef is tender and the barley is cooked. Stir occasionally.
Season and Serve:
Adjust seasoning with salt and pepper as needed. Remove the bay leaf. Serve hot, garnished with fresh parsley.
Serving and Storage Tips:
Serving: This soup is best served with crusty bread or a side salad. It’s even more flavorful the next day after the flavors meld together.
Storage: Store in an airtight container in the refrigerator for up to 4 days. Once the soup reaches a boil, lower the heat to a simmer. Reheat on the stove or in the microwave.
Tips for Success:
Use Quality Beef: Opt for beef stew meat or a cut like chuck roast for tender results.
Brown the Beef: Don’t skip browning the beef, as it adds depth to the soup’s flavor.
Soak the Barley: If you have time, soak the barley for a few hours before cooking to reduce cooking time and ensure even tenderness.
Customize the Vegetables: Add potatoes, parsnips, or green beans for extra heartiness.
Health Benefits:
Rich in Fiber: Barley is a good source of dietary fiber, which supports digestion and helps maintain steady blood sugar levels.
Protein-Packed: Beef provides a significant amount of protein, supporting muscle repair and growth.
Loaded with Vitamins and Minerals: The vegetables contribute vitamins A, C, and K, along with minerals like potassium and iron.
Low-Fat Option: This soup is naturally low in fat, especially if you choose lean cuts of beef.
Nutritional Information (per serving):
Calories: 350
Protein: 25g
Fat: 10g
Carbohydrates: 40g
Fiber: 8g
Sodium: 650mg
Variations and Substitutions:
Vegetarian Version: For a vegetarian option, skip the beef and use vegetable broth instead. Add beans or lentils for protein.
Gluten-Free Option: Substitute the barley with quinoa or rice for a gluten-free alternative.
Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce for a bit of heat.
Herb Swaps: Try rosemary or oregano in place of thyme for a different flavor profile.
Conclusion:
Beef and barley soup is a classic comfort dish that delivers both nutrition and flavor in every bite. Whether you’re warming up after a cold day or just seeking a hearty, healthy meal, this soup fits the bill. Enjoy experimenting with variations, and don’t hesitate to make a big batch for leftovers!