Name: Skinny Beef, Vegetable and Barley Soup (Crock Pot or Stove Top)
Prep time: 20 min
Cook time: 60 min
Total time: 500 min
Ingredients: 1 pound package lean ground beef (96%), (see shopping tips); 2 (32-oz) containers Swanson’s reduced-sodium beef broth or your favorite broth; 1 (14.5 oz) can Swanson’s reduced-sodium beef broth; 1 (14.5 oz) can tomatoes, diced; ¾ cup dried pearl barley, (see shopping tips); 1½ cups carrots, sliced; 1½ cups celery, sliced; 1½ cups onions, chopped; 1½ cups zucchini, chopped; 2 teaspoons fresh garlic, minced; 2 tablespoons Worcestershire sauce; 1 bay leaf; ½ teaspoon dried thyme; ½ teaspoon dried sage; Fresh ground pepper, to taste; 3 cups fresh spinach leaves

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If you love a thick, flavorful, hearty soup, this one’s for you!!! And serving a main course soup for dinner is so healthy and satisfying. Any leftovers freeze great. I’ve included directions for cooking this easy, one-dish meal either on the stovetop or crockpot. Each serving (1½ cups) has only 172 calories and 2 grams of fat. Serve with a side salad and you are all set for dinner!

Why You'll Love My Skinny Beef, Vegetable and Barley Soup (Crock Pot or Stove Top)

Enjoy a warm, comforting bowl of soup that's both hearty and healthy with my Skinny Beef, Vegetable, and Barley Soup recipe. This flavorful, nutrient-rich dish offers a satisfying meal with minimal effort. It's perfect for anyone seeking a warm, satisfying dish without the guilt, whether you prefer the slow-cooked ease of a Crock Pot or the quick stovetop method. By using lean beef, fiber-rich barley, and a medley of wholesome vegetables, this soup offers a balanced blend of protein, complex carbohydrates, and essential vitamins. It's a versatile recipe that's ideal for busy weeknights, meal prepping, or simply enjoying a cozy, healthy meal.

Ingredients For Skinny Beef, Vegetable, and Barley Soup

Lean ground beef (96%):

High Protein, Low Fat: Provides a significant source of protein, essential for building and repairing tissues, while minimizing fat intake.
Savory Flavor: Contributes a rich, meaty flavor that forms the foundation of the soup's savory profile.
Textural Substance: Adds a satisfying, hearty texture to the soup.
Shopping Tips Significance: Choosing 96% lean ground beef ensures a leaner soup, reducing saturated fat.

Reduced-sodium beef broth:

Flavorful Liquid Base: Provides a savory, rich liquid base that enhances the overall flavor of the soup.
Sodium Control: Using reduced-sodium broth helps to manage the salt content, making the soup healthier.
Moisture and Volume: Adds moisture and volume to the soup, creating a hearty and satisfying meal.

Diced tomatoes:

Acidity and Sweetness: Contributes a balance of acidity and sweetness, enhancing the overall flavor profile.
Textural Variety: Adds texture to the soup, providing small, soft chunks.
Liquid Contribution: Adds liquid to the soup, contributing to its overall moisture content.

Dried pearl barley:

Hearty Texture: Adds a chewy, satisfying texture to the soup.
Nutty Flavor: Contributes a nutty, earthy flavor that complements the other ingredients.
Fiber and Nutrients: Provides a good source of fiber, vitamins, and minerals.
Shopping Tips Significance: Pearl barley cooks relatively quickly, and has a good texture.

Sliced carrots:

Sweetness and Color: Adds a touch of sweetness and a vibrant orange color to the soup.
Tender Texture: Becomes tender when cooked, adding a soft, satisfying texture.
Nutritional Value: Carrots are a good source of vitamin A and other nutrients.

Sliced celery:

Crisp Freshness: Adds a crisp, fresh flavor and a subtle crunch to the soup.
Aromatic Quality: Contributes to the aromatic base of the soup.
Nutritional Value: Celery is a good source of vitamins and minerals.

Chopped onions:

Aromatic Base: Releases aromatic compounds when cooked, creating a savory foundation for the soup.
Sweetness Development: As they cook, onions caramelize, releasing natural sugars and adding a subtle sweetness.
Texture Contribution: They soften during cooking, adding a tender texture to the soup.

Chopped zucchini:

Mild Freshness: Adds a mild, fresh flavor that complements the other vegetables.
Tender Texture: Becomes tender when cooked, adding a soft, satisfying texture.
Nutritional Value: Zucchini is low in calories and a good source of vitamins and minerals.

Minced fresh garlic:

Pungent Flavor: Adds a pungent, savory flavor that enhances the overall taste.
Aromatic Enhancement: Releases a strong aroma that enhances the sensory experience.
Flavor Complexity: Adds a complex, savory depth that balances the other flavors.

Worcestershire sauce:

Umami Richness: Adds a savory, umami-rich flavor that enhances the depth and complexity of the soup.
Tangy Note: Contributes a subtle tangy note that balances the other flavors.
Flavor Depth: Adds a layer of complexity to the dish’s flavor.

Bay leaf:

Subtle Aroma: Adds a subtle, aromatic flavor that enhances the overall seasoning.
Depth of Flavor: Contributes to the depth and complexity of the soup's flavor profile.
Removal: Bay leaf should be removed before serving.

Dried thyme:

Earthy Herbaceousness: Adds an earthy, herbaceous flavor that complements the other seasonings.
Savory Notes: Contributes to the savory notes of the soup.
Aromatic Quality: Adds a pleasant aroma.

Dried sage:

Warm Earthiness: Adds a warm, earthy flavor with a slightly peppery note.
Savory Depth: Contributes to the savory depth of the soup.
Aromatic Quality: Adds a distinct aroma.

Fresh ground pepper:

Pungent Earthiness: Adds a pungent, earthy flavor that enhances the overall seasoning.
Flavor Balance: Helps to balance the other flavors in the soup.
Taste Enhancement: Enhances the overall taste of the dish.

Fresh spinach leaves:

Nutrient Boost: Adds a boost of vitamins and minerals, including iron and vitamin K.
Vibrant Color: Contributes a vibrant green color that enhances the visual appeal.
Mild Flavor: Has a mild, earthy flavor that complements the other ingredients.
Quick Wilting: Wilts quickly when added to hot liquid, making it easy to incorporate.

How to Make Skinny Beef, Vegetable, and Barley Soup: Crock Pot or Stove Top

Method 1: Stove-Top Instructions

Brown the Ground Beef:
- In a large nonstick pot or pan, place 1 pound of 96% lean ground beef.
- Cook over medium-high heat, stirring frequently, until the beef is browned and crumbled.
- Pour the browned beef into a colander placed in the sink to drain off any excess fat. This step is crucial for reducing the fat content of the soup.
Combine Initial Ingredients:
- Return the drained beef to the pot.
- Pour in 2 (32-oz) containers of reduced-sodium beef broth, 1 (14.5 oz) can of diced tomatoes, and ¾ cup of dried pearl barley.
- Bring the mixture to a boil over high heat.
- Once boiling, reduce the heat to a simmer, cover the pot, and cook for 15 minutes. This allows the barley to begin softening.
Add Vegetables and Seasonings:
- Add 1½ cups of sliced carrots, 1½ cups of sliced celery, 1½ cups of chopped onions, 1½ cups of chopped zucchini, and 2 teaspoons of minced fresh garlic to the broth.
- Stir in 2 tablespoons of Worcestershire sauce, 1 bay leaf, ½ teaspoon of dried thyme, ½ teaspoon of dried sage, and fresh ground pepper to taste.
- Cook the soup uncovered for 50 minutes. This allows the vegetables to soften and the flavors to meld.
Add Spinach and Finish:
- Stir in 3 cups of fresh spinach leaves.
- Cook for 2 minutes more, until the spinach has wilted.
- Remove and discard the bay leaf.
Serve:
- Ladle the soup into bowls and serve hot.

Method 2: Crock-Pot Instructions

Prepare the Ground Beef:
- In a large nonstick pot or pan, brown 1 pound of 96% lean ground beef over medium-high heat, stirring until crumbled.
- Drain the fat by pouring the beef into a colander in the sink.
Combine Ingredients in Crock-Pot:
- Note: You'll need a large (6-quart) Crock-Pot. If you have a smaller Crock-Pot, halve the recipe.
- Place the browned ground beef and all remaining ingredients (except the spinach) into the Crock-Pot. This includes the beef broth, diced tomatoes, pearl barley, carrots, celery, onions, zucchini, garlic, Worcestershire sauce, bay leaf, thyme, sage, and pepper.
- Mix the ingredients together well.
Slow Cook:
- Cover the Crock-Pot and cook on LOW heat for 7-8 hours or on HIGH heat for 3½ hours, until the vegetables and barley are tender.
Add Spinach and Finish:
- Stir in 3 cups of fresh spinach leaves.
- Cover the Crock-Pot and cook on HIGH heat for 15 minutes, until the spinach has wilted.
- Remove and discard the bay leaf.
Serve:
- Ladle the soup into bowls and serve hot.

Tips for Success (Both Methods):

Lean Beef: Using 96% lean ground beef is essential for a healthier soup.
Fat Drainage: Draining the fat after browning the beef is crucial for reducing the fat content.
Vegetable Tenderness: Adjust cooking times to achieve your desired vegetable tenderness.
Spinach Addition: Add the spinach at the end to prevent it from becoming mushy.
Bay Leaf Removal: Remember to remove the bay leaf before serving.
Flavor Adjustment: Adjust the seasonings to your personal preference.
Freezing: This soup freezes exceptionally well. Allow it to cool completely before freezing in airtight containers.
Broth Choice: Using a good quality reduced sodium broth makes a big difference in the final taste.

Helpful Tips About this Recipe

Makes 12 cups total: 8 main course servings (1½ cups each)

Healthy Benefits
Pearled barley is high in cholesterol-lowering fiber and very low in fat. A single serving offers 11% of the RDA of iron and has a fair amount of folate and niacin.

Shopping Tips
Trader Joe’s extra lean ground beef is a terrific, healthy choice. It has 130 calories and 4 grams of fat for 4 ounces. If you can’t find beef this lean, look for the leanest kind you can find. The fat will cut down more since you drain the fat in a colander after browning.

You can find dried pearl barley in the supermarket aisle with the dried beans.

Looking to buy a crock-pot? Here’s one of my favorites:
Crock-Pot SCCPVL610-S 6-Quart Programmable Cook and Carry Oval Slow Cooker, Digital Timer, Stainless Steel

WW Freestyle SmartPoints 3-Blue
WW SmartPoints 3-Green
WW POINTS PLUS 4

SKINNY FACTS: for 1½ cups serving
172 calories, 2g fat, 1g sat. fat, 25mg chol, 17g protein, 21g carbs, 4g fiber, 704mg sodium, 4g sugar

FACTS: for SmartPoints
142 calories, 1g sat. fat, 2g sugar, 16g protein