Healthy Barley and Beef Soup

Make this soup the night before to allow time for its flavours 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 pita chips.

  • Cooking spray
  • 2Cups chopped onion
  • 1 pound chuck steak, trimmed and cut into 1/2 inch cubes
  • 1 1/2 cups chopped peeled carrot
  • 1 cup chopped celery
  • 5 cloves garlic minced
  • 5 cups fat free beef broth
  • 1 cup uncooked pearl barley
  • 2 cups water
  • 1/2 cup no salt tomato puree
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 2 bay leaves

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Heat a large Dutch oven over medium heat.  Coat the pan with cooking spray.  Add onion and beef to the pan; cook for 10 minutes or until the onion is tender and beef in browned, stirring occasionally.  Add chopped carrot and celery to pan; cook for 5 minutes, stirring occasionally.  Stir in garlic; cook 30 seconds.  Stir in the uncooked barley and remaining ingredients; bring to a boil.  Cover, reduce heat, and simmer for 40 minutes or until barley is done and the vegetables are tender.  Discard bay leaves.  Makes about 6 servings

calories 275 fat 5g finer 8g protein 21.8g carb 36g

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