Vegetable Beef Soup with Barley and Lentils

Both my mother and grandmother would make big pots of soup in the winter.  The aroma of cooking soup would fill the house for hours.  After great anticipation, the soup was finally on the table…so satisfying.

I love homemade vegetable beef soup; the canned variety never quite made it for me.  It is the one soup that you can add almost any vegetable you want and will not be disappointed.  It is my experience that root vegetables hold up much better in the cooking process. If at the end of the cooking process you feel that you still need more vegetables, add some frozen mixed vegetables and continue to cook until the frozen veggies are tender.

Cabbage is a staple in any vegetable beef soup I make.  In this recipe I use just regular cabbage; it retains some of its firmness to the very end.  In the past, for a change-up, I used savoy cabbage and found it to be just as good.  Savoy cabbage has a milder flavor and becomes very tender when cooked.  Whatever you do, do not eliminate the cabbage. If you are not very fond of eating cabbage, simply quarter the cabbage, leaving the core intact.  You can then simply remove the quarters when ready to serve.  I have made vegetable beef soup without cabbage, but always came away feeling that ‘something is missing.’

I use beef marrow bones in this recipe because of the flavor and richness they add.  However, I do not scoop the marrow out of the bones and put it in the soup, as it contains a large amount of fat.  I buy long bones so the marrow stays in the bone during the cooking process.  When the soup is done, I remove the bones, with the marrow intact and discard it all.

You can serve this soup with or without noodles.  I used a pastina variety, but feel free to use whatever noodle you like.  However, do not cook the noodles in the soup; always cook on the side and spoon into the bowls at the time of serving.

This soup tends to get better with age.  You can prepare the soup a day ahead, cover and store it in the refrigerator and serve the next day.  One advantage of preparing this soup the day before is that any fat in the soup will accumulate and harden on the surface.  This will allow you to simply spoon it out before you reheat it; doing this will make it healthier.

Finally (can you tell how much I love this soup)…Enjoy!

Vegetable Beef Soup with Barley and Lentils

Makes 8 – 10 Servings (more or less depending on your serving size)

2 Tbls. Canola oil

1 Lb. Lean beef stew meat, cut into ½ to ¾ inch pieces; all visible fat removed
2 Soup bones – about 1 pound total (can be found in the meat counter, or ask the butcher)
1 Tbls. Mrs. Dash, Original Blend, Seasoning Blend
¼ Tsp. Ground allspice
½ Tsp. Ground pepper
1 Cup Sweet onion, chopped
2 Garlic cloves, chopped fine
3 Dry bay leaves
Fresh thyme leaves; removed from about 4 stems
1 Quart cold water
2 One-Quart containers of Beef stock, fat free and no-salt added
2 Packets Herb Ox Beef Bouillon, salt-free
½ Tsp. Kosher salt
1 Lb. Carrots; cut in ½ inch rounds
1 ½ Cups Kohlrabi (about 5 small); peeled and stems removed – cut into ½ inch pieces
4-5 Stalks Celery, taken from the outer part of the bunch; cut into ½ inch pieces
Additionally – use the celery stalks and leaves from the inter-most part of the bunch; chopped fine
3 Cups Sliced cabbage (small head of cabbage, about 1 pound); core removed and sliced into about 1 inch x ¼ inch pieces
½ Cup Uncooked barley; rinsed
1 (6-ounce) Can Tomato paste (or 5 tablespoons if using the tube variety)
¾ Cup Uncooked lentils, rinsed
Additional Salt and Pepper to taste

Place oil in a 6 – 8 quart stock pot and heat (over medium heat).  Add stew meat, Mrs. Dash, allspice and ground pepper; mix to coat.  Add the soup bones and cook on medium heat until meat browns on all sides, and turn the soup bones to cook on each side.  Once the meat is browned, add onions, garlic, bay leaves and thyme; mix together with the meat and cook for about 5 more minutes; mix often taking care not to burn the onions and garlic.

Add the water, beef stock, beef bouillon, and salt; bring to a boil.  Cover and turn heat down to a slow simmer.  Simmer for 1 ½ hours.

Add the carrots, kohlrabi, celery and celery leaves, sliced cabbage, barley, and tomato paste. (You may need to remove the soup bones now to make room for all the vegetables, if not, keep them in until just before you add the lentils.)  Simmer for an additional 1 hour, or until vegetables are just tender. 

Remove soup bones, if you have not done so already, and discard.  Add lentils and cook another 30 minutes, making sure both the barley and lentils are tender.  Add salt and pepper to taste and serve.

You can serve this with your favorite noodle or short cut pasta.  For that special touch (and flavor), you can add your favorite herb flavored crostini or croutons on the top of each bowl of soup.

Store leftover soup covered in the refrigerator, for up to 4 days.

Tomato Soup and Barley

Since my last post I began to think of ways to incorporate more whole grains into our diet.  I precooked some barley and stored it in a closed container in the refrigerator.  Just the other night, in my quest for fast and healthy weeknight meals, I decided to keep it simple and have soup and sandwiches for dinner.  I opened two cans of fat-free, low sodium tomato soup, heated it and added about one cup of the cooked barley.  The barley added bulk and texture to the soup without altering the flavor.

Incorporating whole grains could not be simpler! No recipe here, just a dash of added healthiness.  

Hearty Roasted Chicken Soup

When winter is in full swing, I enjoy making hot soup for dinner.  Generally, I make enough soup to last for about two or more days. In the winter months soup has a way of making you feel satisfied, cozy and warm.  In this chicken soup recipe, I first roast the chicken, which adds a nice flavor component to the soup.  As you will see, I use very little salt; feel free to add more depending on your dietary restrictions. 

Some say that when you are suffering from the common cold, chicken soup may be a better choice than over-the-counter cough and cold medicines.  It is said that some experts believe it is the combination of chicken and the vegetables that give chicken soup the healing properties.  

Enjoy!

Hearty Roasted Chicken Soup

Soup serving size:  about 10 - 12 twelve average servings

Roasted Chicken and Spice Rub Ingredients:

4 Chicken breasts(total weight, about 3 ½ pounds), skin on and bone in

3 Tbls. Extra virgin olive oil

2 Tbls. Worchester sauce

2 Tbls. Dried parsley flakes

1 Tsp. Onion powder

1 Tsp. Crushed dried rosemary

1 Tsp. Mrs. Dash Original Blend – Seasoning Blend

½ Tsp. Dry thyme

¼ Tsp. Cracked ground pepper

Roasted Chicken:

Preheat oven to 375 degrees

Prepare the spice rub; in a small bowl, combine olive oil, Worchester, parsley, onion powder, rosemary, Mrs. Dash, thyme and pepper.  Mix and let set for 5 minutes.

Prepare the chicken breasts by washing them under cold water, and then pat dry with paper towels.  With your fingers, or a teaspoon, loosen the skin from the breast.  Place chicken in a 9 X 13 inch baking dish.

In the baking dish, turn chicken breasts, bone side up, place about ½ teaspoon of spice rub mixture on each breast; rub to coat.  Turn chicken breasts over, skin side up, place about 1 tablespoon of the spice rub mixture under the skin of each breast; rub to evenly coat. 

Roast chicken breasts, uncovered, in preheated 375 degree oven for 45 minutes.  After 45 minutes, take chicken out of the oven.  Remove skin and any visible fat from the chicken breasts; do not remove the bones.  

Soup Ingredients:

2 48-ounce containers fat free, low sodium chicken broth, or stock

Roasted chicken (see above)

1 lb. Carrots, peeled and diced about ½ inch

3 Ribs Celery, diced about ½ inch

      Plus – 4 of the inner-most celery ribs with the leaves; finely diced

2 Medium leeks, (use only the white and tender green parts) split down middle
     and washed thoroughly; slice to about ¼ inch wide

2 Medium parsnips, peeled and diced about ½ inch

1 Tsp. Poultry seasoning, salt free

½ Tsp. Fennel seeds

½ Tsp. Ground turmeric powder

½ Tsp. Ground black pepper

¼ Tsp. Salt

2 Dry bay leaves

2 Packets Herb ox-Sodium Free Chicken Flavor Bouillon

Salt to taste (optional)

Tip:  To eliminate the risk of having the fine chicken bones in your soup place roasted chicken in cheesecloth before adding to stock pot.

Cut a large double layer of cheesecloth (large enough to completely wrap your chicken breasts in a single layer), fold it into a square and dampen with cold water.  Unwrap the cheesecloth, keeping it in a double layer, place your roasted chicken breasts in the center of the cheesecloth (keep chicken in a tight single layer), bring up all sides to completely wrap the chicken and tie cloth a bow at the top.

Soup:

Place roasted chicken in in a 6 quart stock pot; add the drippings from the baking dish to the pot, as well.  Add the chicken stock and bring to a slow boil.  Turn heat down to a medium simmer and cook for 45 minutes.

With slotted spoons, carefully remove chicken from stock pot.  Add the vegetables and the rest of the ingredients to the stock pot; lightly cover the pot and simmer on medium low heat until vegetables are tender; about 30 – 45 minutes.

Meanwhile, remove chicken from the bones; discard the bones (and cheesecloth, if you used it).  Cut chicken into bite size pieces, cover and set aside.  When vegetables are tender, return chicken to the pot and cook about 5 more minutes.  Remove bay leaves.

Serve hot soup with your favorite noodles, or rice.

Store leftovers in a covered container in the refrigerator.