by Brian Vandenbroek

Created on: August 11, 2008   Last Updated: January 03, 2012

In this day and age of healthy eating and fad diets, I always turn to beef barley soup when I want something tasty, hearty and healthy. Between the leanness of the beef and the health benefits of all the vegetables and barley, this dish is pretty high on the list of healthy things to have for supper. While I was thinking this recipe over I tried to come up with one that would meet as many dietary requirements as I could without ruining the dish's potential health benefits.

3 Tbsp olive oil
3 lbs lean beef chuck roast, trimmed
of excess fat
1/4 cup flour
1 tsp salt
2 tsp freshly ground black pepper
1 tsp each oregano, tarragon, thyme and basil
1 onion, finely chopped
1 clove garlic, minced
4 Roma tomatoes, finely chopped
1 lb mushrooms, sliced
1 red bell pepper, chopped fine
1/3 cup finely chopped celery
1/2 lb carrots, sliced 1 inch thick
4 cups beef broth
1 cup dry white wine
1/2 cup tomato juice
2 cups barley

In a bowl combine flour, salt, pepper and seasonings. In a large Dutch oven heat olive oil over medium high heat. Cut beef into 2 inch cubes and dredge in seasoned flour, shaking off excess. Add beef to oil in batches and cook until well browned on all sides. Remove to a bowl and set aside.

Reduce heat to medium and add onions and mushrooms. Cook, stirring occasionally until golden brown. Remove and set aside. Add tomatoes, garlic, celery and bell pepper. Cook, stirring occasionally 5-10 minutes, or until softened.

Return beef and onion to the pot and stir to combine. Add broth, wine, tomato juice and barley. Raise heat and bring to a boil. Reduce heat, cover and simmer 2.5 hours or until beef is fork tender and vegetables have disintegrated into the sauce.

Add mushrooms and carrots and simmer 1/2 hour more until carrots are cooked. Taste and adjust seasonings as necessary and serve hot with a loaf of your favorite crusty French or Italian bread.

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