Beef And Barley Soup
Beef and barley soup is a comfort food classic, and great option for colder weather. It is one of those dishes that taste better when cooked and left for leftovers.
Serving
4
Ingredients
1 ½ lb. beef stew meat such as boneless chuck cut into ¼ “cubes ( organic grass. fed and pasture raised)
1 tbs olive oil
Salt and pepper
1 cup of apple cider vinegar
3 garlic cloves, minced
1 large onion
1 large tomato
3 medium carrots
1 sweet potato
2 celery stalks
Beef bone broth
1 cup of barley
Parsley leaves for serving
Approx. Timing
Prep Time: 20 minutes
Cook Time: 55 minutes (dutch oven) 8 hours ( slow cooker) 20 minutes ( pressure cooker)
Total Time: 1 hour and 15 minutes
Instructions
Preferred to be cooked on a Dutch oven, but any pot will be sufficient. You can also prepare it in the slow cooker and have it ready when you are back from work, or in the pressure cooker, if you are in a rush and want it done in no time.
Slow heat the oil in low heat. Add the minced garlic, followed by the chopped onion. Stir until lightly browned.
Add the chopped carrots, sweet potato, celery and tomato. Stir to mix and distribute the flavors.
On the side marinate the meat with salt and pepper to taste.
Add the chopped meat to the vegetables. Stir until meet is browned.
Wash the barley and add it to the mix.
Add 1 cup of apple cider vinegar. Stir for 2 minutes.
Add the beef bone broth until meat and vegetables are covered and heat until boiling.
Once starts boiling, put the heat down and let it shimmer for anything in between 40 minutes and 2 hours.
Sprinkle some fresh parsley as a final touch.
Tips and Variations
Sometimes I like to season the meat the night before. Once is cut into cubes, I damp the meat in milk, salt, pepper and I add the minced onions and garlic. The milk tends to leave the meat more tender due to its lactic acid and calcium content, which gently break down muscle fibers and proteins, while also trapping moisture for a juicier result. Unlike strong acids in some marinades, milk's mild acidity allows for longer marinating times without making the meat tough or mushy.
Ingredients’ Goodness
Grass fed beef: high protein content, and has higher levels of omega-3 fatty acids, more antioxidants, and lower total fat content compared to grain-fed beef.
Considerations for consumption
it should still be consumed in moderation due to its saturated fat content. Not more than once a week.
Carrots: An excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A plays a crucial role in maintaining eye health and helps maintain healthy skin by reducing inflammation and promoting collagen production. They are a good source of vitamin C, which supports wound healing and immune function. They also contain calcium and vitamin K, which are essential for bone health.
Carrots contain antioxidants, such as lutein and lycopene, which help boost the immune system and protect against inflammation. The fiber, potassium, and antioxidants in carrots contribute to maintaining a healthy heart by lowering blood pressure and cholesterol levels.
They have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them beneficial for people with diabetes or prediabetes. They are also low in calories and fat, making them a filling and healthy food choice for weight management.
Sweet Potatoes: Known to improve digestion, enhance immune function, and are rich in vitamins, minerals, and antioxidants. They also support eye health and help regulate blood sugar levels.
Tomatoes: An excellent source of lycopene, a powerful antioxidant that protects cells from damage caused by free radicals. They are also a good source of vitamin C, an essential nutrient for a strong immune system. Tomatoes are a good source of fiber, which aids in digestion and promotes gut health.
Consideration for consumption
When eating tomatoes, consider potential acid reflux symptoms, as their acidity can trigger heartburn in sensitive individuals. Other factors include washing raw tomatoes to remove pesticides and being aware of potential digestive issues like bloating from fructose and lectins. If you have a nightshade sensitivity or take certain medications, like blood thinners, speak with a doctor about potential effects.
Onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.
Celery: It is low in calories and high in water content and it provides essential nutrients like vitamin K, potassium, and antioxidants, which can support heart health and digestion.
Apple cider vinegar: It has been shown to improve blood sugar control, and lower cholesterol levels.
Consideration for consumption
Consult a healthcare provider if taking medications, especially for diabetes or diuretics.
Beef bone broth: It is rich in collagen, protein, and essential minerals, which can support joint health, improve gut function, and aid in muscle recovery.
Parsley: An excellent source of vitamins A, C, and K, as well as minerals like calcium, iron, and magnesium.
