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.
Servings: 4 servings, about 1 1/2 cups each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, High Potassium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie
Quick Beef & Barley Soup
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
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.
Nutrition: (Per serving)
Calories - 250
Carbohydrates - 29
Fat - 8
Saturated Fat - 2
Monounsaturated Fat - 4
Protein - 17
Cholesterol - 26
Dietary Fiber - 5
Potassium - 573
Sodium - 701
Nutrition Bonus - Vitamin A (65% daily value), Potassium (16% dv), Zinc (15% dv)
Cover and refrigerate for up to 3 days or freeze for up to 3 months.