Hearty beef, barley & mushroom soup
Prep Time:
15 minutes
Cook Time:
55 minutes
Serving Size:
2 ½ cups (625 mL)
Lunch
This hearty beef, barley, mushroom soup is loaded with flavour but its best features are the protein and fibre content. It is a delicious balanced meal in a bowl!
Ingredients
Serves: 4
- 1 Tbsp (15 mL) oil
- ¾ lb./340 g boneless round steak or fast fry steak, cut into ½-inch (1 cm) cubes
- ½ cup (125 mL) each chopped onion, celery and carrot
- 3 cloves garlic, minced
- 2 cups (500 mL) finely chopped mushrooms
- 1 cup (250 mL) chopped green cabbage
- 1 cup (250 mL) peeled, chopped parsnip
- 1 tsp (5 mL) black pepper
- 2 Tbsp (30 mL) fresh thyme leaves or 1 tsp dried thyme
- 2 bay leaves
- ½ cup (125 mL) small green lentils
- ½ cup (125 mL) pearl barley
- 3 cups (750 mL) reduced sodium beef broth
- 5 cups (1.25 L) water
Instructions
- Heat oil in a large Dutch oven or saucepan over medium-high. Cook steak for 4-5 minutes until browned on all sides. Remove steak to a plate and set aside, returning saucepan to stove.
- Add onion, garlic, celery, carrots and mushrooms into the same pan. Cook 5 to 7 minutes until softened. Reduce heat to medium, add cabbage, parnsips, pepper and thyme; cook and stir occasionally for another 5 minutes.
- Add bay leaves, lentils, barley, broth and water to saucepan. Bring to a boil and return beef to pan. Reduce heat to medium-low; cook, covered for 40 to 45 minutes.
- Remove bay leaf before ladling into bowls. Note: if soup thickens as it sits or upon storing in the refrigerator, simply add a little more water to thin it out.
Tips
- Nutrition know-how: This soup is a balanced plate in a bowl with ¼ grains, ¼ protein and a full cup of veggies per serving. If you usually eat more veggies and fruit at meals, try adding a side tossed salad or pair it with a piece of fruit.
- Low Glycemic: Barley is a lower glycemic index grain thanks to its high fibre content. Lower GI foods release glucose more slowly into the blood and so slows down the absorption of sugar post meals.
Sponsored by:
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 350 | |||
| Fat 7 g | 9 % | ||
| Saturated Fat 1.5 g + Trans Fat 0.1 g | 8 % | ||
| Cholesterol 45 mg | |||
| Sodium 520 mg | 23 % | ||
| Carbohydrate 47 g | |||
| Fibre 11 g | 39 % | ||
| Sugars 6 g | 6 % | ||
| Protein 30 g | |||
