Beef and Barley Soup

Soup photo

Beef & Barley Soup

Ingredients

•8 oz sirloin steak, trim 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

•1 Bay leaf

•3/4 cup quick-cooking barley

•4 cups Unsalted beef stock

•1 cup water

•1/4 teaspoon salt

•1-2 teaspoons red-wine vinegar

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.

2. Transfer Beef to slow cooker.  Add vegetables: onion, celery, and carrots. Add tomato paste and thyme to coat the vegetables.

3. Add Bay leaf, barley, stock, water, salt and the remaining 1/4 teaspoon pepper.  Cook on low for 8 hours or medium 4-6 hours

2. Transfer Beef to slow cooker.  Add vegetables: onion, celery, and carrots. Add tomato paste and thyme to coat the vegetables.

3. Add Bay leaf, barley, stock, water, salt and the remaining 1/4 teaspoon pepper.  Cook on low for 8 hours or medium 4-6 hours. Remove from the heat; stir in vinegar to taste.

Makes: 4 servings, 1 1/2 cups each

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; 287 mg sodium; 573 mg potassium. Vitamin A (65% daily value), Potassium (16% dv), Zinc (15% dv) Carbohydrate Servings: 2     Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat

 

Recipe provided by Marcy Pugliese, Harbin Clinic Registered Dietician.

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