Beef and UnBarley Soup Recipe

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Hum? Doesn’t barely have gluten? Yes, you are right.

But certified gluten free oat groats don’t. Please let me introduce you. Oat groats make a fantastic gluten free stand-in for glutinous barely.

Oat groats are truly whole grains. And no doubt about it, they are tasty, filling and nutritious. Two new pilot studies from Scandinavia show oats increase vitamin B1, magnesium, zinc, fiber, and antioxidants in the gluten-free diet.

Oats are a rich source of a unique fiber called beta-glucan. It lowers cholesterol and the risk of heart disease. It also enhances the immune response to bacterial infections. Beta-glucan helps stabilize blood glucose levels in people with Type 2 diabetes. And, a study published in the American Journal of Clinical Nutrition shows a low glycemic diet, including oats, resulted in greater weight loss than a conventionally balanced diet.

You can dump everything raw into the slow cooker. But you’ll get better brown color and flavor if you brown the beef in a separate pan first. This extra step isn’t difficult and immediately fills the house with beefy aroma.

Round steak is a flavorful, inexpensive cut of meat. And tough if cooked quick. Cooking low and slow magically makes it tooth tender.

Oat groats take a long time to cook too. Perfect for a slow cooker. They ooze body into the soup broth. And also add tender, not too chewy, not mushy texture to the chunks. I think even fans of beef barely soup wouldn’t recognize these are oats, not barely.

Of course, the onions are optional if you don’t tolerant them.

Prep time:
Cook time:
Servings: 8
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Ingredients

Cost per serving $0.89 view details
  • 1 ½ pound beef round steak .7 kg
  • 1 cup oat groats 100 gm
  • 1 cup diced onion 130 gm
  • 1 cup diced celery 130 gm
  • 1 cup diced carrot 130 gm
  • 8 cups gluten free beef broth
  • (or 8 cups water and 2 tablespoons Better than Bouillon Beef base) 2 liters

Directions

  1. Cube beef into small pieces. Brown in a large sauté pan.
  2. Put browned beef and everything else into a 12 cup crock-pot.
  3. Cover and cook on high for 8 hours.
  4. Enjoy your day, and your dinner. :)
  5. Extras freeze well, so make a lot and save some for next month.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 118g
Recipe makes 8 servings
Calories 190  
Calories from Fat 116 61%
Total Fat 12.91g 16%
Saturated Fat 5.19g 21%
Trans Fat 0.0g  
Cholesterol 49mg 16%
Sodium 63mg 3%
Potassium 330mg 9%
Total Carbs 3.38g 1%
Dietary Fiber 0.9g 3%
Sugars 1.64g 1%
Protein 14.39g 23%
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