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
Gladys says
Hey INSTANT POT USERS.
I just found out that INSTANT POT was forced into bankruptcy due to supply chain issues.
Spare parts are becoming hard to find.
I purchased two silicone rings for each of my three pots.
Yes, I own a 3qt, 6 qt and 8 qt. They are all different models and offer different programs.
But…just in case…you may want to do the same…whilst parts are still available.
I am not sure about buying the pressure valve…do they wear out? I am not sure!
Anyway…just thought I would share!
Todd says
Sounds great. Not doing Keto at the moment, have you made this actually with Barley?
Mellissa Sevigny says
I haven’t tried it with barley, but in theory it should work the same!
Lisa A. says
I detest thyme. What can I use as a substitute?
Sidney says
This soup is delicious! I am anemic, so I left out the walnuts, as I have read that walnuts block iron absorption. I used twice the cauliflower rice, a little more oil, and a little more celery instead. Still fell into the Keto macro margins, I think. Thanks for another fantastic recipe!
Oh. Also… I started the cooking process in my Instant Pot and the ingredients didn’t all fit. Moved to a big pot on the stove top. NBD. But if you are planning to make this recipe in an Instant pot, it needs to be a big one!
Mellissa Sevigny says
Thanks for the feedback and the suggestions Sidney!
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!!!!