Barley and Beef Soup

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Barley and Beef SoupRecipe
Photo: Randy Mayor; Styling: Leigh Ann Ross
Make this soup the night before to allow time for its flavors to develop. Pour hot servings into a thermos to take for lunch, or reheat individual portions in the microwave as needed. Serve the soup with crusty bread, crackers, or Spicy Whole-Wheat Pita Chips.
6 servings (serving size: 1 3/4 cups)

Ingredients

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Cooking spray
2 cups chopped onion (about 1 large)
1 pound chuck steak, trimmed and cut into 1/2-inch cubes
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 bay leaves

Preparation

1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves.

Created date

February 2009

Nutritional Information

Calories 275
Fat 5 g
Satfat 1.6 g
Monofat 2.3 g
Polyfat 0.5 g
Protein 21.8 g
Carbohydrate 36 g
Fiber 8 g
Cholesterol 43 mg
Iron 3.1 mg
Sodium 649 mg
Calcium 57 mg