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

By Hester

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 (Aylmer Accents, Italian Seasoning)
• 3 celery ribs, diced
• 2 bay leaves
• 1/2 cup pearl barley, sorted and rinsed
• 48 ounces beef broth (low sodium, low fat)
• 8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms) ( I used 2 cans whole mushrooms
• 1 19 oz can cubed potatoes
• 2 carrots, peeled and chopped (optional)
• 1 (14 ounce) can cannelini beans, drained & rinsed

Preparation

Step 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).

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.

Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.

Add the barley and stir.

Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.

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.

Check for seasonings and adjust as needed.

Serve with a hearty grain bread toasted with low fat cheese.