Beef barley soup is a hearty and comforting soup that is beloved by many. It features tender chunks of beef, carrots, onions, and pearl barley simmered in a rich broth. While barley is a classic ingredient that provides great texture and nutty flavor, there are several viable substitutes for those who need to avoid barley or simply want to change up the flavors. When choosing an alternative to barley in beef soup, consider ingredients that will mimic the toothsome chew and body that barley lends. You’ll also want to select flavors that complement the beef and vegetables. Here are the top options for substituting barley in beef soup.
Rice
Rice is one of the most common replacements for barley in soups and stews. White rice, brown rice, wild rice, and rice blends can all work well, depending on the flavor profile you want. White rice has a mild flavor that blends into the background. Brown rice brings a bit more chew and nutty flavor. Wild rice has an appealing woodsy taste and distinct texture. For beef barley soup, medium or long grain white or brown rice are great picks. They soak up the rich broth and provide a pleasing complement to the beef and veggies.
Simply substitute an equal amount of rice for the barley called for in your recipe. It may help to cook the rice for 5-10 minutes before adding it to the soup so it has time to absorb liquid and become tender. Be sure not to overcook the rice or it can get mushy. Rice adds about 3 grams of protein per 1/2 cup cooked.
Farro
Farro is an ancient wheat grain that has a delicious nutty flavor and chewy texture similar to barley. It contains more fiber and protein compared to more refined grains like white rice. Farro works wonderfully in place of barley in soups and stews. Look for semi-pearled farro, which has some of the outer bran layer removed to reduce cooking time while still retaining nutrition.
Use the same amount of farro as you would barley and add it to simmering soup or broth. Farro usually takes 15-20 minutes to become tender. The grain will double in size as it cooks and absorbs liquid. For the best flavor and bite, be careful not to overcook farro. It contributes about 5-6 grams of protein per 1/2 cup cooked.
Quinoa
Quinoa is a gluten-free seed that makes an excellent substitute for barley in many recipes. This “super grain” contains fiber, protein, minerals, and antioxidants. It has a pleasant crunchy texture and earthy, nutty flavor that complements both vegetables and meat.
Rinsing quinoa before cooking can help remove any bitterness. Toast quinoa briefly in a dry pan before adding it to soup to amplify the nutty taste. Use the same quantity of quinoa as you would pearl barley and add it during the last 15 minutes of cooking time to retain the grain’s texture. Quinoa provides about 4 grams of protein per 1/2 cup cooked.
Israeli (Pearl) Couscous
Israeli or pearl couscous has a larger, round shape compared to traditional couscous. It has a firm, chewy bite similar to barley that makes it an ideal substitute in soups and stews. Israeli couscous works especially well in beef barley soup, as its mild flavor allows the beef and vegetable flavors to shine.
Simply use the same amount of Israeli couscous as you would barley. It will double in size as it absorbs the broth. Cook Israeli couscous for 10-12 minutes until al dente. You can boost the flavor by toasting the dry couscous for 2-3 minutes before adding it to the soup. Israeli couscous provides around 5 grams of protein per 1/2 cup cooked.
Kamut
Kamut is an ancient grain related to wheat. The kernels have a nutty, buttery taste and substantial, chewy texture resembling barley. Kamut contains more protein and minerals compared to modern wheat. Its high fiber content helps impart a hearty, filling quality.
Substitute kamut for barley using a 1:1 ratio. Add kamut during the last 20 minutes of simmering to allow it to become tender while retaining some pleasant chewiness. Kamut contributes about 10 grams of protein per 1/2 cup cooked.
Spelt Berries
Spelt is an ancient whole grain in the wheat family. Spelt berries have a mildly sweet, nutty flavor and firm texture. They hold their shape well when cooked, making them a nice stand-in for barley in soups and stews.
Use the same quantity of spelt berries as you would barley and add them to simmering liquid for 20-30 minutes until softened. Cooking times can vary based on the size of berries. Rinsing spelt berries before using can help mellow any bitterness. Spelt provides approximately 4-5 grams of protein per 1/2 cup cooked.
Buckwheat Groats
Despite the name, buckwheat is not related to wheat, but is actually an herb seed. Buckwheat groats are the hulled, whole kernels. They have an earthy, mildly mushroom-like flavor and pleasantly chewy texture when cooked.
Buckwheat groats make a gluten-free alternative to barley that works well in hearty soups and stews. Use an equal amount as barley and add them during the last 10-15 minutes of cooking to avoid mushiness. They contribute approximately 3 grams of protein per 1/2 cup cooked.
Lentils
Hearty lentils can also substitute for barley in beef soup. Small green or brown lentils hold their shape nicely when simmered, unlike red lentils which tend to get mushy. Lentils provide protein, fiber, vitamins, and minerals.
Sort through lentils and rinse before using. Replace barley with an equal quantity of lentils and add them to soup without pre-cooking. Simmer for 15-20 minutes until lentils reach desired tenderness. Add more broth if needed to account for liquid absorbed by lentils. Lentils supply about 9 grams of protein per 1/2 cup cooked.
Chickpeas
Chickpeas, also known as garbanzo beans, lend a satisfying texture and nutty flavor to soup when used in place of barley. Canned chickpeas work well for convenience. Drain and rinse them before adding to remove excess sodium.
Add chickpeas during the last 10-15 minutes of cooking time to heat them through without compromising their shape and texture. Use about 1 cup chickpeas in place of 1/2 cup barley. Besides being high in protein and fiber, chickpeas contain valuable minerals like iron, phosphorus, and zinc. They provide around 5 grams of protein per 1/2 cup cooked.
Orzo Pasta
Tiny orzo pasta resembles grains of rice in shape and size. Orzo brings a mild flavor, pasta chew, and pleasing starchiness to soups and stews. It absorbs the surrounding broth while retaining a pleasant al dente bite.
Replace barley with an equal volume of orzo pasta. Boil the pasta separately for 5-6 minutes until just shy of done. Drain and add to soup about 10 minutes before serving. The pasta will continue to absorb liquid and cook to the perfect doneness. Orzo contains around 3 grams of protein per 1/2 cup cooked.
Fregola or Israeli Couscous
Fregola is a toasted pasta from Sardinia that resembles large couscous. It has an enticing golden color, nutty corn flavor, and hearty bite. Fregola works excellently in place of barley in soups and stews.
Use the same quantity of fregola as you would barley and add it to simmering liquid for 10-15 minutes until al dente. The pasta spheres will absorb broth and double in size as they cook. For added richness, fry fregola in olive oil for 2-3 minutes before adding it to soup. Fregola provides approximately 5 grams of protein per 1/2 cup cooked.
Farro, Chickpea, and Spinach Soup Recipe
Here is a sample recipe for a delicious beef soup using farro instead of barley:
Ingredients:
- 2 tablespoons olive oil
- 1 pound lean beef stew meat, cut into 1-inch cubes
- 1 onion, diced
- 3 carrots, peeled and sliced
- 3 celery stalks, diced
- 6 cups beef broth
- 1 cup farro
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 cups fresh spinach
- 2 bay leaves
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Add beef cubes and cook for 3-4 minutes, stirring occasionally, until browned on all sides.
- Add onion, carrots, and celery. Cook for 5 minutes, stirring frequently, until onions are translucent.
- Add beef broth, farro, chickpeas, bay leaves, and thyme. Bring to a boil.
- Reduce heat to medium-low, cover pot halfway, and simmer for 15 minutes.
- Add spinach and continue simmering for 5 more minutes until farro is tender but still has some bite.
- Remove bay leaves. Season soup with salt and pepper to taste.
- Ladle soup into bowls and serve warm, garnished with extra spinach or parsley if desired.
Tips for Cooking with Barley Substitutes
– Cook times can vary for barley substitutes like whole grains and legumes. Be prepared to simmer soups and stews longer to achieve the right tenderness.
– Rinsing grains and legumes before cooking can help reduce unwanted starchiness.
– Pre-cook sturdier grains like farro or wheat berries for best results in soups and stews.
– Adjust broth or water to compensate for absorption by grains and legumes as they cook.
– Finish with herbs, spices, or acid like lemon juice to brighten flavors if substitutes seem too earthy or bland.
– Replacing barley with rice, pasta, or couscous reduces protein, fiber, and nutrients. Supplement with legumes or more vegetables.
Conclusion
While barley is the traditional choice for beef barley soup, there are many excellent substitutes for those looking to skip the barley. Whole grains like farro, wheat berries, quinoa, and rice all supply great texture, nutty flavor, and starchiness. Legumes like lentils and chickpeas provide protein and body. Pastas work well for convenience, soaking up rich broth nicely. No matter which substitute you choose, adjusting cooking times and techniques will help ensure the best results. With a flavorful base of beef, carrots, celery, and onions, you’re sure to enjoy a hearty, satisfying soup even without the barley.