Barley and Beef Soup

By Kplmrm

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.

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


Nutritional Information

Calories:
275
Fat:
5g (sat 1.6g,mono 2.3g,poly 0.5g)
Protein:
21.8g
Carbohydrate:
36g
Fiber:
8g
Cholesterol:
43mg
Iron:
3.1mg
Sodium:
649mg
Calcium:
57mg

Ingredients

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

Preparation

Step 1

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.