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!
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)
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.
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.
Per 8 ounce serving
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%)