Beef Stew, Chickpea, Kale & Barley Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 300.0
- Total Fat: 10.6 g
- Cholesterol: 75.3 mg
- Sodium: 529.4 mg
- Total Carbs: 21.9 g
- Dietary Fiber: 4.5 g
- Protein: 30.2 g
View full nutritional breakdown of Beef Stew, Chickpea, Kale & Barley Soup calories by ingredient
Introduction
Stay full longer with this meaty beef stewing chunks. chickpea and barley give this warm winter dish a healthy hearty feeling in your stomach. A little high in sodium but the other nutritional values are in good ranges. Stay full longer with this meaty beef stewing chunks. chickpea and barley give this warm winter dish a healthy hearty feeling in your stomach. A little high in sodium but the other nutritional values are in good ranges.Number of Servings: 6
Ingredients
-
1.5 lbs. chuck stewing beef cut into small bite sizes
1 tsp oil
1 cup cooked onion
1 carton of beef broth (Knoor,Kirkland,Campbells)
1/2 cup pot barley
1 cup pre-cooked chickpeas
4 cups kale chopped up finely
1/4 tsp. smoked paprika
1/4 tsp. onion powder
1/4 tsp. garlic powder
Pepper to taste
1 tbsp. garlic hummus (fresh garlic works also)
sprinkle of parmasean or asiago cheese for garnish.
Tips
If you are looking to lower the sodium content choose to use a beef stock with no added salt.
Directions
1. Cut up the stewing beef into smaller bite size pieces. Turn the stovetop heat up to high and when a drop of water steams off add oil and heat it before adding the stewing meat.
2. While the oil is warming up add paprika, onion powder, garlic powder and pepper to the stewing meat. This will enhance the meats flavor.
3. When the pan is read add the stewing beef and stir constantly until the meat is no longer red on all sides. The inside of the meat should still be soft and rare. Take the meat out and place it in a small dish off to the side
3. To the pan add the onion and cook until they become transparent. (A little red wine could be added prior to adding the onion to deglaze the pan)
3 In a large soup pot add the carton of beef stock (consume or broth) and bring to a full boil.
4. Turn down the heat to it's lowest temp. setting and add the stewing beef, pot barley and cooked chick peas. Let it simmer on low for 1 hr. to allow the meat to become tender and the barley soft.
3 Put the timer on for 40 min. and once the timer goes off add the chopped kale and continue simmering the last 20 min. Add the garlic hummis as the last step to add more garlic flavor to the broth.
Serve up into bowls and add a sprinkling of grated parmasean or asiago cheese as a garnish on the top
Serving Size: 6 1 cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user 1BOSSMOMMY.
2. While the oil is warming up add paprika, onion powder, garlic powder and pepper to the stewing meat. This will enhance the meats flavor.
3. When the pan is read add the stewing beef and stir constantly until the meat is no longer red on all sides. The inside of the meat should still be soft and rare. Take the meat out and place it in a small dish off to the side
3. To the pan add the onion and cook until they become transparent. (A little red wine could be added prior to adding the onion to deglaze the pan)
3 In a large soup pot add the carton of beef stock (consume or broth) and bring to a full boil.
4. Turn down the heat to it's lowest temp. setting and add the stewing beef, pot barley and cooked chick peas. Let it simmer on low for 1 hr. to allow the meat to become tender and the barley soft.
3 Put the timer on for 40 min. and once the timer goes off add the chopped kale and continue simmering the last 20 min. Add the garlic hummis as the last step to add more garlic flavor to the broth.
Serve up into bowls and add a sprinkling of grated parmasean or asiago cheese as a garnish on the top
Serving Size: 6 1 cup servings
Number of Servings: 6
Recipe submitted by SparkPeople user 1BOSSMOMMY.