Quick Beef & Barley Soup
From EatingWell: January/February 2011
Quick-cooking barley and sirloin help get this beef-and-barley soup on the table in a snap—and it doubles easily. If leftovers get too thick in the fridge, add a little broth when you reheat it. Serve with crusty bread and a glass of malbec.
- 8 ounces sirloin steak, trimmed and cut into bite-size pieces
- 1/2 teaspoon freshly ground pepper, divided
- 4 teaspoons extra-virgin olive oil, divided
- 1 medium onion, chopped
- 1 large stalk celery, sliced
- 1 large carrot, sliced
- 2 tablespoons tomato paste
- 1 tablespoon chopped fresh thyme
- 3/4 cup quick-cooking barley
- 4 cups reduced-sodium beef broth
- 1 cup water
- 1/4 teaspoon salt
- 1-2 teaspoons red-wine vinegar
- Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.
- Add the remaining 2 teaspoons oil, onion and celery to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.
- Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Per serving: 250 calories; 8 g fat (2 g sat, 5 g mono); 26 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 701 mg sodium; 573 mg potassium.
Nutrition Bonus: Vitamin A (65% daily value), Potassium (16% dv), Zinc (15% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat
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- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- January/February 2011