Tender beef, chewy barley, mushrooms, carrots, green beans, and tomatoes simmer in a rich, savory broth for a filling fall soup that's perfect for meal prep.
Some soups are light little starters.
This is not one of those soups. 😂
This Beef, Barley & Vegetable Soup is packed with tender beef, chewy barley, mushrooms, carrots, celery, green beans, and tomatoes in a deeply savory broth.
It's somewhere between soup and stew—the kind of lunch that actually feels like lunch.
Even better, it's one of those recipes that tastes fantastic the next day, making it perfect for cooking once and having several lunches ready to go.
Let's make soup. 🍲🍂
Hearty Beef, Barley & Vegetable Soup
Servings: 6
Prep Time: 20 minutes
Cook Time: 60–75 minutes
Total Time: About 1½ hours
Ingredients
- 1½ pounds lean beef stew meat, cut into ¾-inch pieces
- 1 teaspoon kosher salt, divided
- ½ teaspoon black pepper
- 2 tablespoons olive oil, divided
- 1 medium yellow onion, diced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 8 ounces cremini or baby bella mushrooms, sliced
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- 1 (14.5-ounce) can diced tomatoes
- 6 cups reduced-sodium beef broth
- ¾ cup pearl barley, rinsed
- 1 bay leaf
- 1½ cups trimmed green beans, cut into bite-sized pieces
- 1 tablespoon Worcestershire sauce
- 1–2 teaspoons red wine vinegar, to taste
- Fresh parsley or thyme, optional
Instructions
1. Brown the beef.
Pat the beef dry and season with about ½ teaspoon salt and the black pepper.
Heat 1 tablespoon olive oil in a large Dutch oven over medium-high heat.
Working in batches, brown the beef for about 2–3 minutes per side.
Don't crowd the pot. If the beef is packed together, it will steam rather than brown.
Transfer the browned beef to a plate.
Those dark brown bits stuck to the bottom?
We're keeping them. 😂
2. Cook the vegetables.
Reduce the heat to medium and add the remaining tablespoon of olive oil.
Add the onion, carrots, celery, and mushrooms.
Cook for about 6–8 minutes, stirring occasionally, until the vegetables begin to soften and the mushrooms develop some color.
Add the garlic, tomato paste, thyme, and rosemary.
Cook for another 1–2 minutes, stirring frequently.
The tomato paste should darken slightly.
That little step helps build the deep savory flavor we're after.
3. Build the soup.
Add a splash of the beef broth and scrape the bottom of the pot to release all those browned bits.
Then add the remaining broth, diced tomatoes, barley, bay leaf, Worcestershire sauce, remaining salt, and browned beef along with any juices from the plate.
Stir everything together and bring to a boil.
Reduce the heat to low, partially cover, and gently simmer for about 45–55 minutes.
4. Add the green beans.
Stir in the green beans and continue simmering for another 10–15 minutes, or until:
- The beef is tender
- The barley is cooked and pleasantly chewy
- The vegetables are tender
If the soup becomes thicker than you'd like, simply add another splash of broth or water.
5. Finish the soup.
Remove the bay leaf.
Stir in 1 teaspoon red wine vinegar, taste, and add the second teaspoon if you'd like a little more brightness.
Adjust the salt and pepper as needed.
Finish with fresh parsley or thyme.
Then grab a very large spoon.
This soup has things to do. 😂🍲
Why Barley? 🌾
Barley is what takes this from vegetable-beef soup to a seriously satisfying bowl.
It absorbs the savory broth while maintaining a wonderfully chewy texture, and it naturally helps thicken the soup as it cooks.
Barley contains carbohydrates and fiber, including beta-glucan, a type of soluble fiber also found in oats.
One small distinction worth knowing:
Pearl barley isn't technically a whole grain.
During processing, its outer hull and some or all of its bran are removed. Hulled barley retains the bran and is considered a whole grain.
So why are we using pearl barley?
Because it cooks considerably faster and is easy to find—and it still provides fiber and nutrients.
Nutrition doesn't have to be an endless competition to choose the most nutritionally impressive version of every ingredient.
Sometimes Tuesday lunch needs to be ready before Wednesday. 😂
Does Hearty Soup Need to Be Low-Carb?
No.
The barley contains carbohydrates.
So do the beans—wait.
There aren't any beans in this soup.
Apparently I've been writing about beans for too long. 😂
The barley and vegetables contribute carbohydrates along with fiber and other nutrients, while the beef provides protein, iron, vitamin B12, zinc, and other nutrients.
Together, they make a filling meal.
We don't need to remove the barley and double the beef just to make the recipe more appropriate for an insulin-resistance blog.
Individual carbohydrate needs and blood-glucose responses vary, but carbohydrate-containing foods can still be part of a meal.
We're eating lunch.
Barley is not on trial. 🌾💚
Easy Swaps
Beef: Chuck works beautifully because it becomes tender during simmering. Leaner stew meat can also work but may require slightly different cooking time.
Hulled barley: You can use it, but expect a longer cooking time and potentially more broth.
Mushrooms: Leave them out if you're not a fan.
Vegetables: Peas, zucchini, spinach, cabbage, or extra carrots can all work.
No Worcestershire sauce: Leave it out or use a suitable alternative.
More broth: Absolutely. Barley loves absorbing liquid, so add more if you prefer a soupier consistency.
Meal Prep & Storage
This might be one of our best lunch-prep recipes.
Store cooled soup in airtight containers in the refrigerator for approximately 3–4 days.
The barley will continue absorbing liquid as it sits, so don't be surprised if today's soup becomes tomorrow's almost-stew. 😂
Just add a splash of broth or water when reheating.
Can I Freeze It?
Yes.
Cool completely and freeze in individual portions or a larger freezer-safe container.
The barley will become softer after freezing and reheating, but the soup will still be delicious.
If you're intentionally preparing a large batch for long-term freezing and want firmer barley, cook the barley separately and add it when reheating.
What Should I Serve With It?
Honestly?
This soup can stand on its own.
But a thick slice of rustic bread would be fantastic for soaking up that broth.
Apparently Eat Against Resistance has developed a strong pro-bread agenda, and I'm comfortable with that. 😂🥖
A simple green salad or piece of fruit would also work nicely.
Approximate Nutrition
For approximately 1/6 of the recipe, before bread or other sides:
- 390–460 calories
- 30–36g protein
- 40–48g carbohydrates
- 7–10g fiber
- 12–17g fat
Exact nutrition will vary depending on the cut of beef, barley, broth, vegetables, brands, and serving size.
Nutrition information is an estimate and isn't individualized nutrition advice.
Individual nutritional needs and blood-glucose responses vary. Eat Against Resistance provides recipes and general nutrition information and isn't a substitute for individualized medical or professional nutrition advice.
Making insulin resistance easier, one meal at a time. 💚