Recipe: Hearty Beef Barley Soup

Autor: Made by Carolyn Vachani, MSN, RN, AOCN
Contribuidor de contenido: The Abramson Cancer Center of the University of Pennsylvania
Fecha de la última revisión: November 18, 2009

Recipe: Hearty Beef Barley Soup By Carolyn Vachani, MSN, RN, AOCN, November 18, 2009

This is a hearty, meal in a bowl. Using low sodium broth keeps the salt content down and all the vegetables make it chock full of goodness!

Ingredients

1lb. stew beef, cut into bite-sized pieces
1 Medium onion, diced
2 celery stalks, diced or sliced
2 carrots, diced or sliced
salt & pepper
2 garlic cloves, chopped or through a garlic press
8 oz. mushrooms (button or baby bella work well)
14.5 oz. can of diced tomatoes (do not drain)
4 cups (32 ounces) low-sodium beef stock
2 cups water
¾ cup pearled barley
1 tsp. dried parsley
½ tsp. dried thyme
¼ tsp salt
1 bay leaf (remove before serving)
1-2 Tbs. cooking oil (I use canola)

Instructions

In a skillet, brown beef pieces and drain fat. Set beef aside.

In a large soup pot, heat 1-2 Tbs canola oil, add diced onion, carrots and celery season with salt and pepper and cook on medium-high heat until vegetables soften, 5-6 minutes.

Add garlic and mushrooms. Cook another 3-4 minutes.

Add tomatoes (with can's juices), stock, water, barley, spices and return beef to pot. Bring to a boil. Lower heat and simmer for 1 hour uncovered, stirring occasionally. Taste it and add salt if needed. Remove bay leaf and serve hot with a crusty bread for sopping up the yummy juices.

Some tips
  • Buy your veggies already sliced or diced to cut down on prep time.
  • Recipe makes about 10 cups.
  • Salt & pepper are not included in nutritional analysis. You may need to add more for taste at the end.

Nutrition Facts

Per 8 ounce serving

  • Calories: 207
  • Total Fat 12 g (saturated 4g, Trans fat 0g)
  • Cholesterol 43 mg
  • Sodium 204 mg
  • Total carbohydrates 10 g
  • Dietary fiber 2 g
  • Sugars 2 g
  • Protein 16 g
  • Vitamin A (39% RDA), Vitamin C (11%), Calcium (4%) and Iron (12%)

Blogs

July 14, 2023

Feeding the Gut

by OncoLink Team


September 8, 2022

Self Destruction

by Rodney Warner, JD


July 19, 2022

Managing Side Effects with South Asian Foods

by OncoLink Team