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Spicy Beef and Barley Soup

Yield 6 servings (serving size: 1 2/3 cups)
"If you like spicy food, increase the crushed red pepper. If you don't like things hot, just cut back. This is a great dish to come home to on a work night." --Amy Burroughs, Milwaukie, OR

Ingredients

  • 2 teaspoons canola oil
  • 1 (1 1/2-pound) eye-of-round steak, cut into 1-inch pieces
  • 3/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 1/2 cups sliced onion
  • 2 cups (1/2-inch-thick) slices carrot
  • 2 cups sliced mushrooms (about 8 ounces)
  • 1/2 cup chopped red bell pepper
  • 2 garlic cloves, minced
  • 6 cups fat-free, less-sodium beef broth
  • 1/2 cup uncooked pearl barley
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon crushed red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 thyme sprig

Nutrition Information

  • calories 319
  • caloriesfromfat 32 %
  • fat 11.5 g
  • satfat 3.9 g
  • monofat 5 g
  • polyfat 1.1 g
  • protein 30.4 g
  • carbohydrate 23.3 g
  • fiber 5.9 g
  • cholesterol 46 mg
  • iron 3.2 mg
  • sodium 725 mg
  • calcium 63 mg

How to Make It

  1. Heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle beef evenly on all sides with freshly ground black pepper and salt. Add beef and onion to pan; sauté 5 minutes, turning to brown beef on all sides. Remove beef mixture from pan; place in an electric slow cooker.

  2. Add carrot and mushrooms to pan; sauté 5 minutes. Add bell pepper and garlic; sauté 2 minutes. Add carrot mixture, broth, barley, basil, crushed red pepper, tomatoes, and thyme sprig to slow cooker; stir well to combine. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 6 hours. Discard thyme.