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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Barley and Beef Soup

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.

Cooking Light MARCH 2009

  • Yield: 6 servings (serving size: 1 3/4 cups)

Ingredients

  • 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.

Nutritional Information

Amount per serving
  • Calories: 275
  • Fat: 5g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 21.8g
  • Carbohydrate: 36g
  • Fiber: 8g
  • Cholesterol: 43mg
  • Iron: 3.1mg
  • Sodium: 649mg
  • Calcium: 57mg
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Barley and Beef Soup recipe

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