This hearty and satisfying Keto Beef Barley Soup has all the flavors and textures of the classic favorite, but in a keto and Whole 30 friendly package! Make this comforting keto beef barley soup in your Instant Pot, slow cooker, or let it simmer on the stove for hours on the weekend – either way it’s going to make your tummy happy and your entire house smell amazing!
Before you freak out and hit send on that irate email, the “barley” in this Keto Beef Barley Soup isn’t barley at all – it’s actually a combination of keto friendly ingredients that I suspected could mimic the barley flavor and texture in theory, but wouldn’t know for sure until I tried it.
I’m happy to report that after a little experimentation with this Keto Beef Barley Soup recipe, my theory played out, and I could barley (sorry, not sorry) contain my excitement!
Any guesses as to what I used in place of the barley in this Keto Beef Barley Soup recipe??? If you guessed riced cauliflower you’re partly right, but that wouldn’t give it the authentic chew and mouthfeel of real barley, which is characteristic and integral to accurately mimicking a beef barley soup.
Ok, Ok I’ll tell you – IT’S WALNUTS!
Yup. Who knew, that walnuts in a soup would soften just enough to not be crunchy, but still have the hearty texture of a whole grain! It worked like a charm and I was souper (oops, I did it again ?) excited about it!
I made this Keto Beef Barley Soup in my trusty Instant Pot because it saves time, and also because it makes the beef meltingly tender. I added the walnuts and cauliflower at the end for just a few minutes, because if you throw it in all at once it would just turn to mush.
I think this would be the correct sequence no matter what cooking method you use – braise or stew the meat and liquids until tender, then throw in your walnuts and cauliflower for just enough time to get them to soften to the desired texture. Don’t just throw everything in the pot and have at it, or you won’t get the same authentic results.
I haven’t tried it yet, but if you want to make this already dairy free Keto Beef Barley Soup also Squeaky Clean Keto friendly, you could substitute roughly chopped sunflower seeds for the walnuts and it would be totally SCKC compliant.
If you do try it before I get a chance, please comment with how it went for others who might be interested!
Keto Beef Barley Soup – Instant Pot, Whole 30
- Total Time: 55 minutes
- Yield: 6 servings 1x
Description
This hearty and satisfying Keto Beef Barley Soup has all the flavors and textures of the classic favorite, but in a keto and Whole 30 friendly package!
Ingredients
- 3 lbs stew beef
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 2 tablespoons avocado or other light oil
- 1/2 cup chopped celery
- 1/4 cup chopped onion
- 1 teaspoon chopped garlic
- 2 cups petite diced tomatoes with liquid
- 6 cups beef broth
- 3/4 cup chopped walnuts (or sunflower seeds for SCKC)
- 2 cups raw riced cauliflower
- 1 teaspoon fresh thyme leaves
- 1/2 teaspoon xanthan gum (optional thickener)
- 1 teaspoon red wine vinegar
- 1/4 cup fresh parsley
Instructions
Instant Pot Instructions:
- Season beef with salt and pepper.
- Heat oil in Instant Pot on saute function.
- Sear the beef on all sides.
- Add the tomatoes, onions, celery, garlic, and beef broth.
- Seal and cook on manual / high pressure for 30 minutes.
- Release pressure using natural release and then carefully remove cover.
- Remove any bones (if applicable) and cut the meat into bite sized pieces if necessary.
- Return meat to the pot and add the walnuts, cauliflower rice, fresh thyme, and xanthan gum if using.
- Seal the pot and set to low pressure for 15 minutes.
- Quick release pressure, then remove the cover, add vinegar and parsley, and season with additional salt and pepper as desired.
- Serve hot.
Stove Top Instructions:
- Season beef with salt and pepper.
- Heat oil in a large (5 – 6 quart) heavy bottomed pot.
- Sear the beef on all sides.
- Add the tomatoes, onions, celery, garlic, and beef broth.
- Cover and simmer over medium low heat for 1 – 2 hours, or until the beef is fork tender.
- Remove any bones (if applicable) and cut the meat into bite sized pieces if necessary.
- Return meat to the pot and add the walnuts, cauliflower rice, fresh thyme, and xanthan gum if using.
- Simmer for an additional 30 minutes, or until the walnuts reach the desired texture.
- Add vinegar and parsley, and season with additional salt and pepper to taste.
- Serve hot.
Slow Cooker Instructions:
- Season beef with salt and pepper.
- Heat oil in a large saute pan.
- Add the beef and sear on all sides.
- Transfer the beef to your slow cooker and add the tomatoes, onions, celery, garlic, and beef broth.
- Cover and cook on high for 4 hours or low for 6 hours.
- Remove any bones (if applicable) and cut the meat into bite sized pieces if necessary.
- Return meat to the pot and add the walnuts, cauliflower rice, fresh thyme, and xanthan gum if using.
- Cook on high for an additional 30 minutes, or until the walnuts reach the desired texture.
- Add vinegar and parsley, and season with additional salt and pepper to taste.
- Serve hot.
Notes
Approximate net carbs per serving = 6g.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Keto Soup Recipes
- Method: Instant Pot
Nutrition
- Serving Size: 2 cups
- Calories: 454
- Fat: 24g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 54g
Keywords: beef barley, soup, instant pot, keto, whole 30, SCKC, dairy free
MARCI FARMER says
We are Meat Eaters and love this recipe!
★★★★
Lori Thompson says
Going to try this but was also wondering if I could use toasted pine nuts in place of walnuts?
l p says
very clever to use cauliflower – looks very tasty. thanks
★★★★
Barbara Owen says
Ingenius idea! One of my favorite soups is mushroom-beef barley. I added mushrooms to your recipe, but had only half the amount of tomato on hand. Worked wonderfully. This recipe is a keeper!!!!
★★★★★
Jeff Bradley says
I used sunflower seeds and my wife RAVED about it! I was very i.presses as well. What a genius idea! I love Beef Barkey soup and now I can have a very acceptable substitute that fits in with my health goals.
★★★★★
Mellissa Sevigny says
So happy to hear this Jeff, thanks for taking the time to rate and comment letting us know it was a hit with everyone!
Susan says
I was wondering how hemp seeds would work as a barley substitute? The texture would be about right. Also using Palmini Rice in addition. It doesn’t turn to mush and has a good texture. I use it a lot in place of riced cauliflower these days as my husband got burned out on Cauliflower.
Ellen says
HI Susan, it is now Feb 2022 and I just came on this recipe. I actually thought the same thing as you and was wondering re using henp hearts instead of the walnuts as a sub for barley. I am wondering if you tried this and if so how it turned out. I am thinking may try myself and do half the batch with the walnuts/sor sunflower seed and jhalf with the hemphearts. I love Melissa’s recipes and use them often. Off to bake some HOP bread!
Best, Ellen
★★★★
Michelle says
Fabulous soup, even without nuts. I had a bunch of pulled meat as a result of making bone broth from beef dug out of the bottom of the freezer. I think it tasted better than regular beef barley soup. Packed full of flavour and so easy.
Your soups are always a hit. Thank you such!
★★★★★
Lisa Vee says
I made this soup with the sunflower seeds this past weekend in the Instant Pot I received for Christmas. I will totally make it again. I think I like the seeds better than I would have liked the walnuts. I add a splash of lime juice right before eating. Once again great job.
★★★★
Rose Kuchera says
Can this be frozen?
Lola Lynn says
Another delicious recipe from Mellissa! I have not made a recipe yet that my husband and I do not absolutely LOVE!! And he doesn’t eat Keto, but the recipes on this website are still his favorite.
★★★★★
Mellissa Sevigny says
Thanks so much Lola! Anytime non Keto family members and friends enjoy my Keto Recipes too I consider it a huge win!
Sharon Russell says
This looks really good, can’t wait to try it. If I do use the Sunflower seeds would I still cook it the same amount of time as they are generally smaller than walnuts? Thank you,
Kate Logan says
Walnuts?? That’s so crazy I need to try it!
My whole family loves your recipes. They are eating keto-friendly without even knowing it!
Lisa Kerr says
This looks sooooo delicious! I would love to have an Insta-Pot!!
Shannon Carter says
Yum! Beef Barley is one of my favorite soups and I’ve missed it since going low-carb. I can’t wait to try this! What a great idea with the addition of walnuts! Thank you.