Barley-Beef Soup

4.2
(28)

Add your choice of meat--beef or lamb--to this low-fat tomato-based barley and vegetable soup recipe.

Barley-Beef Soup
Photo: Marty Baldwin
Prep Time:
25 mins
Cook Time:
1 hrs 45 mins
Total Time:
2 hrs 10 mins
Servings:
8
Yield:
11 cups

Ingredients

  • 12 ounce beef or lamb stew meat, cut into 1-inch cubes

  • 1 tablespoon cooking oil

  • 4 14 ounce cans lower-sodium beef broth

  • 1 cup chopped onion (1 large)

  • ½ cup chopped celery (1 stalk)

  • 1 teaspoon dried oregano or basil, crushed

  • ¼ teaspoon black pepper

  • 2 cloves garlic, minced

  • 1 bay leaf

  • 1 cup frozen mixed vegetables

  • 1 14.5 ounce can diced tomatoes, undrained

  • 1 cup 1/2-inch slices peeled parsnip, or 1/2-inch cubes peeled potato

  • cup quick-cooking barley

Directions

  1. In a Dutch oven brown meat in hot oil. Stir in broth, onion, celery, oregano, pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 1 1/2 hours for beef (45 minutes for lamb).

  2. Stir in frozen vegetables, undrained tomatoes, parsnip, and barley. Return to boiling; reduce heat. Simmer, covered, about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.

  3. Makes 8 servings (11 cups)

Slow-cooker directions:

Substitute regular barley for quick-cooking barley. In a large skillet brown cubed beef in hot oil. Drain off fat. In a 5- or 6-quart slow cooker combine beef and remaining ingredients. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

Nutrition Facts (per serving)

171 Calories
4g Fat
20g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 171
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 25mg 8%
Sodium 865mg 38%
Total Carbohydrate 20g 7%
Total Sugars 3g
Protein 13g
Vitamin C 11.8mg 59%
Calcium 50.5mg 4%
Iron 2mg 11%
Potassium 340mg 7%
Folate, total 32.3mcg
Vitamin B-12 1.1mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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