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–+ servings
Beef Barley Soup

Hearty Beef Barley Soup for Cozy Family Dinners

A comforting Beef Barley Soup packed with nourishing ingredients, perfect for chilly evenings.
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Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 50 minutes
Servings: 6 bowls
Course: Soups
Cuisine: Persian
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil or vegetable oil
  • 2 large Onions (Yellow) sliced thinly
  • 1 tablespoon Dried Mint double if fresh
  • 0.5 pound Beef Stew Meat cut into ½ inch pieces
  • 3 cloves Garlic grated
  • 1 teaspoon Turmeric
  • 0.5 teaspoon Ground Black Pepper adjust to taste
  • 1.5 teaspoons Salt adjust to taste
  • 0.25 cup Dried Chickpeas soaked overnight
  • 0.25 cup Dried Kidney Beans soaked overnight
  • 0.25 cup Green Lentils
  • 12 cups Water or Beef/Lamb Stock use less for thicker soup
  • 1 cup Pearl Barley substitute with quinoa if desired
  • 0.25 cup Medium Grain Rice or small pasta
  • 3 tablespoons Tomato Paste adjust to taste
  • 2 cups Chopped Spinach fresh or frozen
  • 1 cup Chopped Parsley or ¼ dried parsley
  • 1 cup Chopped Cilantro optional
  • 0.5 cup Chopped Dill optional
  • 1 cup Sour Cream or Crème Fraiche

Equipment

  • Large cooking pot

Method
 

Cooking Instructions
  1. Sauté the onions in olive oil over medium heat for 20-25 minutes until golden brown.
  2. Reserve half of the onions and stir in dried mint into the remaining onions.
  3. Brown the beef stew meat for 5-7 minutes, then add garlic and cook for 2 more minutes.
  4. Add turmeric, black pepper, salt, soaked chickpeas, kidney beans, and lentils. Pour in water or beef stock.
  5. Simmer on low heat for 60 minutes.
  6. Add pearl barley and rice or small pasta, and simmer uncovered for another 30 minutes.
  7. Mix in tomato paste, spinach, parsley, cilantro, and dill, and simmer for an additional 30-45 minutes.
  8. Blend a portion of the soup for creaminess, stir back, and adjust seasoning.
  9. Serve hot, garnished with sour cream and reserved mint-fried onions.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 35gProtein: 24gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 6gCholesterol: 50mgSodium: 800mgPotassium: 750mgFiber: 10gSugar: 5gVitamin A: 60IUVitamin C: 20mgCalcium: 6mgIron: 15mg

Notes

Store in airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months.

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