Lamb & Barley Soup

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Nothing beats a warm, hearty, veggie packed stew on a cold winters day. This stew is great for meal prep or if you have a big family to cater for.

Beef and Barley Soup

by: kirby

This all comes together is less than 40mins, with your trusty pressure cooker to the rescue. 

Prep Time:

10 minutes

Cook Time:

38 minutes in pressure cooker (set to meat/ribs, speed 3)

Servings

6 people

Ingredients

  • 250g medium button mushrooms (chopped in quarters) 
  • 1/2 cup barley (uncooked)
  • X2 teaspoons coriander powder
  • X2 teaspoons garlic 
  • 1/4 cup soy sauce 
  • X1 stock cube (low sodium, beef or veg added to 1L water)
  • X1 birds eye chilli
  • X1 tablespoon apricot jam 
  • 125g celery sticks (chopped in 1cm rounds)
  • 750g free range lamb cubes 
  • X1 onion
  • X3 medium carrots 
  • 50g tomato paste 
  • coriander to garnish 
  • salt & pepper to taste

Instructions

  1. Add oil to cooker, braise meat until brown then add onions and pinch of salt.
  2. Then add coriander powder, chill, garlic, jam, tomato paste and mix.
  3. After mixing add soy sauce, carrots, mushrooms, celery, stock cube (in 1L water) and barley.
  4. Set pressure cooker to meat/ribs and speed of 3. Mine cooked in 38 mins. 
  5. Serve with salt, pepper and fresh coriander. Enjoy! 

Chef Notes:

Remember to cut veggies into chunks, not too small as it will get lost in the soup

If you prefer a thicker stew like texture you can add a cornstarch slurry.

You can also use any meat you prefer.

Additional Info

Course: Dinner
Keyword:  lamb and barley soup, veggies, winter food

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Mention @nutritionbykirby and tag #nutritionbykirbyrecipies

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Meet Kirby

I’m a Registered Dietitian based in Cape Town. I help women & men get to the root cause of their hormone and digestive symptoms through testing, personalized nutrition, and realistic lifestyle changes.

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