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

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 (Hunts fire roasted)
• 3 celery ribs, diced
• 2 bay leaves
• 1/2 cup pearl barley, sorted and rinsed
• 48 ounces chicken broth (low sodium, low fat)
• 8 ounces baby portabella mushrooms, sliced (can substitute with regular button mushrooms)
• 2 carrots, peeled and chopped (optional)

• 1 (14 ounce) can kidney beans, drained & rinsed

Directions

1. 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).

2. 2

   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.

3. 3

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

4. 4

   Add the barley and stir.

5. 5

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

6. 6

   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.

7. 7

   Check for seasonings and adjust as needed.

8. 8

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