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Quick Beef & Barley Soup

:  January/February 2011

Your rating: None Average: 4 (55 votes)

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.


Quick Beef & Barley Soup Recipe

Makes: 4 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Healthy weight | Heart healthy | High potassium | Low cholesterol | Low saturated fat | High fiber | Low calorie |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. 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.

Nutrition

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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Recipe Categories

Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Diabetes appropriate
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Fall
Winter
Style/Theme
Budget
Comfort foods
Everyday favorites
Freezing instructions
Make ahead instructions
One dish meals
Type of Dish
Main dish, meat
Soups/stews
Ease of Preparation
Easy
Total Time
45 minutes or less
Ethnic/Regional
American
Servings
4
Main Ingredient
Beef
Publication
January/February 2011
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