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How is everyone enjoying the frigid temps?! I don’t know about you, but most of us live in the SOUTH so we won’t be cold. So, now we’re forced to improvise and in addition to bundling up and jacking up the heat (and our gas bills), we are craving warm, hearty foods. And what fits that category better than beef and barley soup? This recipe is so comforting, it will warm you to the core! It’s chock full of fresh, healthy ingredients and  packed with protein and fiber. It’s the perfect meal on a chilly night!

 

Ingredients

  • 2 tablespoons oil (coconut or extra virgin olive oil)
  • 1 pound grass fed beef shanks
  • 2 tsp sea salt
  • 2 tsp freshly ground pepper
  • 1 large onion, chopped
  • 1 medium carrot, chopped
  • 4 stalks celery, plus leaves, chopped
  • 1/2 turnip, peeled and diced
  • 8 ounces mushrooms, trimmed and thinly sliced (cremini or baby bella preferable, white works as well)
  • 4 large cloves garlic, minced
  • 2 tablespoons tomato paste
  • 3/4 cup dry red wine
  • 4 cups low-sodium chicken stock
  • 3 cups water
  • 3/4 cup pearl barley, rinsed and drained
  • 1/4 cup coarsely chopped flat-leaf parsley

Preparation

  1. Heat 1 tablespoon plus 1 teaspoon oil in a medium Dutch oven or a large pot over medium-high heat.
  2. Season beef with 1 teaspoon salt and 1/4 teaspoon pepper, then brown on all sides, (5 to 7 minutes total). Transfer to a plate using a slotted spoon.
  3. Reduce heat to medium. Add remaining 2 teaspoons oil and cook onion, carrot, turnip, celery and mushrooms until golden, about 10 minutes. Season with 1/2 teaspoon salt.
  4. Add garlic and tomato paste, and cook 2 minutes.
  5. Remove from heat and add wine.
  6. Return to heat and bring to a boil. Stir to prevent sticking. Reduce by half, about 5 minutes.
  7. Return beef shanks to pot and add stock and water. Bring to a boil.
  8. Remove from heat and place in hot oven. Let bake for 1 hour. Remove from heat and transfer shanks to plate.
  9. When cool enough to handle, remove meat and shred back into soup. (Tip: save the marrow for the pot or for spreading on toast)
  10. Add barley and bake covered, for another hour.
  11. To serve, ladle soup into bowls and garnish with chopped parsley.

Nutrition

Makes 10 servings

Per serving: Calories 175, Carbs 13g, Fat 8g, Protein 12g, Sugar 2g