Saturday, October 23, 2010

80--- Beef & Barley Soup

More soup! This brothy dish is great for a chilly fall evening. Better yet-- very little prep is involved.

Beef (the original red meat) often gets a bad rap. However, if lean cuts are chosen, it can be very healthful! It is a great source of protein, vitamin B12, riboflavin, iron, zinc, and niacin. Check out the link below to help find lean cuts of beef when you are shopping:

Beef & Barley Soup
Serves 12

12 cups water
1/4 cup beef bouillon (use low sodium if you are watching your intake)
2 lbs beef stew meat (cubed chuck)
3 carrots, peeled and sliced
1/2 large onion (red or white), coarsely chopped
1 cup pearl barley
8oz baby portobella mushrooms, sliced
1 Tbsp garlic powder
Fresh ground black pepper
Parsley, chopped, to garnish

In a large non-stick skillet on medium-high heat, brown stew meat (do not cook through). Add meat to a large soup pot with water and beef bouillon. Bring water to a low boil, then reduce to simmer. In skillet, add onion and carrots. Saute until onion becomes tender, ~5 minutes. Add carrots and onion to soup pot. Stir in garlic powder, salt, and pepper (to taste).

Simmer soup for ~2 hours. Add barley and mushrooms and continue to simmer for 1 hour. Garnish with parsley and serve!

Nutrition Info per 1 cup serving: 172 calories, 4 g fat, 1 g saturated fat, 17 g protein, 14 g carbohydrates, 3.3 g fiber, 950mg sodium

1 comment:

  1. This is one of my favorite soups. I love freezing it for quick dinners.