The Anti-Inflammatory Hearty Beef Barley Soup has a delicious, rich, and comforting flavor. We prepare this hearty soup with tender beef, pearl barley, carrots, celery, onion, garlic, tomatoes, olive oil, turmeric, ginger, black pepper, thyme, rosemary, spinach, lemon juice, parsley, and beef broth. This hearty soup has about 360 calories and 32 g of net carbs. The Anti-Inflammatory Hearty Beef Barley Soup is perfect for cozy family dinners, healthy lunches, meal prep, and Mediterranean-inspired eating plans. You can serve this hearty soup with Greek Salad, Cucumber Tomato Salad, Whole-Grain Bread, Whole-Wheat Pita, or Roasted Broccoli.
STATS:
- Course: Main Course, Soup
- Calories: 360 kcal
- Diet: Anti-Inflammatory, Mediterranean
- Prep Time: 15 minutes
- Cuisine: Mediterranean, American
- Cook Time: 1 hour
- Portion Size: 1½ cups
- Cooking Mode: Stovetop, One-Pot
- Total Servings: 6
- Difficulty: Easy
- Overall Duration: 1 hour 15 minutes
TOOLS:
- Pot
- Knife
- Cutting board
- Wooden spoon
- Measuring cups
INGREDIENTS:
- 1½ lb. beef
- 1 tbsp. olive oil
- 1 onion
- Two carrots
- Two celery stalks
- Three cloves garlic
- One cup pearl barley
- Six cups beef broth
- 1 cup tomatoes
- 1 tsp. turmeric
- ½ tsp. ginger
- Half a tsp. black pepper
- Thyme, one tsp.
- One tsp. rosemary
- 1 bay leaf
- 1 cup spinach
- 1 tbsp. lemon juice
- 2 tbsp. parsley
- Salt
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
BEEF:
- For a soft and tasty soup, utilize sirloin or lean beef stew meat. You can also use lean ground beef.
PEARL BARLEY:
- Use pearl barley for a hearty texture and satisfying flavor. As another option, use brown rice or quinoa.
OLIVE OIL:
- Use olive oil for healthy fats and Mediterranean flavor. Avocado oil can also be used.
VEGETABLES:
- Carrots, celery, onion, and tomatoes provide flavor, color, and nutrients. You can also include mushrooms, zucchini, or bell peppers.
TURMERIC:
- Use turmeric for its earthy flavor and anti-inflammatory-inspired qualities. Fresh grated turmeric can also be used.
SPINACH:
- Use spinach for freshness, color, and extra nutrients. As a further choice, you might utilize kale or Swiss chard.
BEEF BROTH:
- Use low-sodium beef broth for a rich savory flavor. Vegetable or low-sodium chicken broth can also be used.
INSTRUCTIONS:
- Warm the olive oil and cook the beef in a big pot.
- Include garlic, onion, celery, and carrots, & cook for just five minutes.
- Put the rosemary, turmeric, thyme, ginger, and black pepper, and cook for about one minute.
- Stir in the bay leaf, barley, beef broth, and diced tomatoes.
- Boil the soup, then slow the flame and slowly cook for about one hour.
- Include spinach while the last three to five minutes of cooking.
- Eliminate the bay leaf and stir in fresh parsley and lemon juice.
- We adjust the seasoning and salt, then serve the soup warm.
TIPS:
- Lastly, include the spinach to retain its fresh flavor.
- For a deeper taste, cook the beef to perfection.
- We utilize low-sodium broth to control the salt.
- Include additional broth if the soup will be thick.
SERVING SUGGESTIONS:
PROTEIN DISHES:
- Grilled Lemon Chicken
- Baked Salmon
- Garlic Shrimp
- Herb-Roasted Cod
- Grilled Tofu
SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Arugula Salad
- Fattoush Salad
- Mediterranean Green Salad
BREAD & SIDES:
- Whole-Grain Bread
- Whole-Wheat Pita
- Multigrain Rolls
- Roasted Broccoli
- Grilled Zucchini
STORAGE INFORMATION:
FRIDGE:
- Put the cooled soup in an airtight box and store it for nearly 4 days.
FREEZER:
- Store the soup for approximately 3 months.
FAQs:
Do these barley contain any gluten?
- Yes, barley have gluten. You can use brown rice or quinoa to prepare a non-gluten option.
Will we utilize ground beef?
- Yes, you may use lean ground beef as an alternative to cubed beef.
Could we include extra veggies?
- Yes, you can add mushrooms, zucchini, bell peppers, or extra spinach.
NUTRITIONAL FACTS:
Calories: 360 kcal
Sodium: 620 mg
Net Carbs: 32 g
Fiber: 7 g
Sugar: 6 g
Fats: 13 g
Proteins: 32 g
Total Carbs: 39 g
