This hearty Low FODMAP Beef and Barley Soup is made with tender stewing beef, carrots, parsnips, savory low FODMAP beef stock, and a gut-friendly grain like quinoa (instead of traditional barley). The result is a rich, cozy, and warming soup that’s a complete meal. This recipe is perfect for a cold winter night, is gentle on your stomach, and makes a large batch of 6-8 servings.

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Low FODMAP Beef and Barley Soup Ingredients

2 tablespoons garlic-infused olive oil
1 lb stewing beef, trimmed into 3/4-inch cubes
Salt & pepper
1 tablespoon gluten-free tamari (or low FODMAP Worcestershire sauce)
2 large carrots, chopped into small (1/2-inch) pieces
2 medium parsnips, chopped into small (1/2-inch) pieces
1 bay leaf
1 teaspoon salt
1 teaspoon pepper
1 teaspoon dried thyme leaves
8 cups low FODMAP beef stock (must be certified or homemade, check for no onion/garlic)
1/2 cup uncooked quinoa, rinsed
1/2 cup chopped green onion tips (green parts only)

How To Make Low FODMAP Beef and Barley Soup

Sauté the beef: Heat the garlic-infused olive oil over medium heat in a large pot (4 quarts or larger). Add the beef cubes and season them well with salt and pepper. Sauté for 5-7 minutes, until browned on all sides.
Add tamari: Drizzle the tamari over the beef. Toss to coat and let it sizzle for one minute.
Add vegetables: Add the chopped carrots and parsnips to the pot. Cook, stirring occasionally, for 7-10 minutes, until the vegetables begin to soften.
Simmer the soup: Add the bay leaf, salt, pepper, dried thyme, and the low FODMAP beef stock. Stir in the rinsed quinoa.
Cook the soup: Cover the pot, bring it to a boil, then reduce the heat to low. Simmer for 30-40 minutes, or until the beef is tender and the quinoa is cooked (it will look “popped”).
Finishing touches: Remove the pot from the heat and stir in the fresh green onion tips. Remove the bay leaf and taste the soup. Adjust salt and pepper as needed. Serve hot.

Recipe Tips

Why Garlic-Infused Oil? Garlic is high in FODMAPs (fructans), but those FODMAPs are not oil-soluble. This special oil gives you all the garlic flavor without any of the gut-irritating compounds.
Low FODMAP Stock is Key: This is the most important step. Most store-bought stocks are full of onion and garlic. You must use a certified low FODMAP brand (like Fody) or a homemade stock made without high-FODMAP vegetables.
Sear the Beef in Batches: Don’t overcrowd the pan when browning the beef. If you put too much in at once, the beef will steam instead of sear. Searing in batches creates a dark, rich crust, which adds a huge amount of flavor to the soup.
Rinse Your Quinoa: Always rinse quinoa in a fine-mesh strainer before adding it to the pot. This removes its natural coating, called saponin, which can taste bitter or soapy.

What To Serve Beef Soup

This hearty soup is a meal in itself, but it’s wonderful served with a slice of low FODMAP sourdough bread for dipping. You can also pair it with a simple side salad with a vinaigrette dressing or serve it with your favorite gluten-free crackers.

How To Store Beef Soup Leftovers

Refrigerate: Store the cooled soup in an airtight container in the refrigerator for up to 4 days. The quinoa will absorb more liquid as it sits, so you may need to add a splash of water or stock when reheating.
Freeze: This soup freezes beautifully. Let it cool completely, then portion it into freezer-safe containers or bags. It will keep for up to 3 months. Thaw it in the refrigerator overnight before reheating on the stove or in the microwave.

Low FODMAP Beef and Barley Soup Nutrition Facts

Calories: 360 kcal
Total Fat: 15g
Saturated Fat: 4.5g
Cholesterol: 70mg
Sodium: 580mg
Total Carbohydrate: 25g
Dietary Fiber: 4g
Sugars: 4g
Protein: 30g

Frequently Asked Questions

Why is this “Beef and Barley” soup if it uses quinoa? This is a great question! Traditional beef and barley soup is a classic, but barley (both pearl and pot) is high in FODMAPs and not suitable for a sensitive gut. This recipe was created to give you that same hearty, cozy experience in a gut-friendly way. Quinoa is a safe and delicious low FODMAP substitute that provides a similar texture.
Where can I find low FODMAP beef stock? You can find certified low FODMAP brands like Fody online or in some health food stores. You can also look for “gastric-friendly” or “sensitive” stocks that explicitly state “no onion or garlic” on the label. Making your own is also a great option.
I don’t have parsnips. What can I use instead? The parsnips replace the earthy flavor of celery (which is high FODMAP in this quantity). If you can’t find parsnips, you can simply use more carrots or add 1/2 cup of chopped celeriac (celery root), which is low FODMAP in that serving size.
Can I use brown rice instead of quinoa? Yes, but you will need to adjust the timing. Uncooked brown rice will take closer to 40-50 minutes to become tender in the soup. You could also add 1.5 cups of pre-cooked brown rice at the very end and let it heat through.