Farmers Organic Beef Barley Soup

Ingredients:

    • 4 cups grass fed stewing beef, cut to 1/2" pieces
    • 1.5 cups chopped organic celery
    • 1 cup chopped organic carrots
    • 1 cup chopped organic onion
    • 1/2 cup chopped organic red bell pepper
    • 1/2 cup organic mushrooms (white or crimini), chopped
    • 2 tbsp minced shallots
    • 3 cloves fresh garlic, minced
    • 1.5 tbsp virgin coconut oil
    • 4 tbsp coconut sauce
    • 1 tbsp worcestershire sauce
    • 4 tsp Hot sauce
    • 1 cup tomato sauce, no salt
    • 1/2 tsp ground black pepper
    • 1/2 tsp sea salt or Himalayan salt
    • 1/2 tsp paprika
    • 1 tbsp fresh rosemary
    • 1 tbsp fresh basil
    • 1 tbsp oregano, fresh
    • 3-4 bay leaves fresh or dried
    • 1 cup beef gravy, au jus
    • 4 oz red wine, dry
    • 3/4 cup pearl barley, rinsed
    • 9 cups beef broth, low sodium

Directions:

1. Place a dutch oven on medium heat and melt coconut oil
2. Saute beef seasoned with 1/4 tsp salt, 1/4 tsp pepper and 1/4 tsp paprika until beef is no longer pink
3. Remove beef place in colander over a bowl to drain excess juice and fat
4. Set dutch oven back on medium heat
5. Glaze surface of dutch oven with 3-4 tbsp of beef stock, add all vegetables and the remaining salt, pepper and paprika.  Add garlic, stir and cook covered for 4-5 minutes
6. Remove cover and add back the beef, along with half of the liquid collected in the bowl
7. Add remaining beef stock, hot sauce, Worcestershire, tomato sauce, wine, gravy and barley and bring to a boil, stirring frequently
8. Place all remaining spices in a bouquet garni (made of muslin or 2 unbleached coffee filters) tie with butchers twine leaving enough to hang over the edge of the pot
9. Place bouquet garni into soup once boiling tying off the loose end to the pot handles, cover soup and reduce heat. 
10. Simmer for 2-3 hours stirring occasionally.
11. Once soup is cooked, remove bouquet garni and serve hot

Makes 8 servings

Nutrition Breakdown per serving:

Calories: 230, Protein: 17g, Carbohydrates: 29g, Fat: 5g  

Posted in: Diabetes Friendly, Low Carb, Main Dishes, Soup

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