Slow Cooker Beef & Barley Soup (with Gluten Free and Stove Top Versions)
Ah, autumn (fall to any Americans reading).
Cool breezes, drizzling rain, changing colours, fresh starts. Jumpers, hot chocolates, coziness, nights in. And soups. Lots and lots of hearty soups.
Although I appreciate it all year round for the time and money it saves me, and for not having to use the oven too much in the summer, my slow cooker really comes into its own in the autumn and winter. Because stews, chillis, warming puddings and soups are exactly what I am looking for at this time of year.
And not just veggie soups, although I love them and eat them often (especially my squash & apple, carrot, ginger & miso, and my leek & potato ones). Somedays I just want a big ol’ hearty bowl of meaty comfort food.
And this is it. Seriously. It is comfort in a bowl. Only healthy and vegetable-packed and super nourishing. It will fight off colds (kale is rich in immune-boosting vitamin C), give you energy (organic/grass-fed beef is high in iron), and strengthen your body, brain and bones (kale and green beans bring vitamin K and calcium to the mix, while organic beef brings with it omega-3 brain boosting power).
That’s my kind of comfort food!
A delicious, hearty cold-weather soup that is cheap and simple to make. Full of vegetables and flavour, this low carb, sugar and dairy free soup can also be made gluten free. Slow cooker recipe with a stove top option.
- 500 g (1 lb) stewing beef (ideally organic or free range)
- 1 tablespoon arrowroot or cornflour
- 200 g (1 cup) pearl barley (or swap for equal amount of soaked brown rice for gluten free)
- 1 onion, diced
- 2 garlic cloves, minced
- 2 celery sticks, diced
- 2 carrots or 1/2 small butternut squash, diced
- 2 1/2 litres (10 cups) beef or chicken stock (ideally homemade - you can use water in a pinch)
- 1 tablespoon Herbes to Provence or dried mixed herbs
- 1 tablespoon Worcestershire sauce (shop-bought contains sugar, I like to make my own sugar free one - see Notes for the simple recipe I use)
- salt & pepper
- 2 large handfuls frozen green beans, whole or sliced
- large handful frozen (or a few handfuls fresh) chopped kale (or spinach)
- large handful fresh chopped parsley
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For the slow cooker: brown the meat in 1 tablespoon olive or coconut oil, stir through the arrowroot and add to the slow cooker along with all the other ingredients except the frozen veg. Cook on Low for 6 hours, adding the frozen vegetables for the last 30 minutes of cooking time. Taste and add more salt & pepper, Worcestershire sauce or herbs to taste. Scatter with fresh chopped parsley before serving.
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For stove top cooking: brown the meat in olive oil in a large pan or stock pot, then stir through the arrowroot, onion, garlic, celery, and the carrot or squash. Soften for 3-4 minutes over low heat, then stir in the stock and flavourings. Bring to the boil, then simmer with the lid on for about 2 hours (check regularly, you may need to add some more stock or water), until everything is cooked through and sauce is slightly thickened, adding the frozen veg for the last 5 minutes of cooking time. Taste and adjust seasonings. Serve in bowls with fresh parsley scattered over the top.
*Paleo/sugar free Worcestershire sauce recipe here
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