Cozy up to a bowl of Beef and Barley Soup. Not only can you add layers and layers of flavors, but they also can be balanced nutritionally.
I am on a total soup and stew kick lately. Mainly because I can cook once and eat all week.
I am teaching three cooking classes this week, so cooking all day at work, the last thing I want to do when I get home it to cook again and wash more dishes!
Soups are great! Not only can you add layers and layers of flavors, but they also can be balanced nutritionally. Any good soup starts with mirepoix. I like to use dry herbs and spices in my soup recipes because you are able to add them during the cooking process, as they can stand up to the heat.
Aim to add more whole grains in soups and stews when you can. Barley is a fantastic whole grain. I chose to use hull-less barley. This type of barley has an outer hull that’s so loosely attached to the kernel that it generally falls oﬀ during harvesting. This cuts down on processing and ensures that all of the bran and germ are retained.
This beef and barley soup may take a little longer to prepare, but it’s worth the wait.Print
- 1/2 cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 lb boneless beef chuck roast, fat trimmed off and cubed
- 2 tablespoon olive oil
- 1 large onion, chopped
- 1 large carrot, peeled and chopped
- 2 stalks celery, chopped
- 3 cloves garlic, minced
- 2 teaspoons dried oregano
- 1/2 cup red wine
- 3 tablespoon tomato paste
- 4 cups low-sodium beef broth
- 4 cups water
- 3/4 cup hulless barley
- 4 cups kale, spines removed and roughly chopped
- 1 tablespoon fresh parsley, chopped
In a shallow dish combine flour, salt, and pepper. Dredge the beef cubes with flour, shaking off excess flour.
Heat the olive oil in a Dutch oven (or large pot) over medium-high heat. Add the beef to the pot and cook just until the meat starts to brown, turning as needed. Do this in 2 or 3 batches, to not crowd the pot. Remove the meat from the pot and set aside.
In the same pot, add the chopped onion, carrots, celery, garlic, and oregano. Cook the vegetables until soft, about 5 minutes, stirring occasionally.
Deglaze the pan with red wine scraping the fond (the brown bits) from the bottom of the pan. Let simmer and reduce red wine by half. Add tomato paste and stir to coat the vegetables.
Add beef back to the pot with water and beef broth. Stir to combine.
Bring to a boil, add barley and turn down to a simmer for 45-50 minutes, until meat is tender and barley is cooked through. Stir occasionally so the barley won’t stick together. If you find that too much liquid has evaporated or the soup is too thick add more water as necessary until you get the desired consistency.
Remove soup from heat and stir in the kale while the soup is still hot to wilt. Season with salt and pepper, as needed.
Garnish with parsley, if using.
If you do not want to use wine, deglaze with additional beef broth.
Keywords: barley, beef, soup, batch cooking, meal prep