Barley and Beef Soup
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Ingredients
Cooking Spray
2 cups chopped onion (about 1 large)
1-pound chicken steak, cut into 1/2-inch cubes
1 ½ cups chopped peeled carrots (about 4 pieces)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup raw pearl barley
5 cups low-fat beef broth with less sodium
2 cups water
½ cup unsalted tomato puree
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 bay leaves
To make
Prepare this soup the night before to allow time for its taste qualities to manifest. Pour hot portions into a thermos to take with you for lunch, or reheat individual portions in the microwave as needed. Serve the soup with crusty bread, crackers, or spiced whole-grain pita chips.
Preheat a large roasting pan over medium-high heat. Brush the mold with cooking spray. Add the chopped onion and beef to the pan; cook for 10 minutes or until the onion is tender and the beef is lightly browned, stirring occasionally. Add the chopped carrots and celery to the pan; cook for 5 minutes, stirring occasionally. Add garlic; cook for 30 seconds. Add the barley and other ingredients and bring to a boil. Cover, reduce the heat and simmer for 40 minutes or until the barley is tender and the vegetables are tender. Discard the bay leaves.
Preheat a large roasting pan over medium-high heat. Brush the mold with cooking spray. Add the chopped onion and beef to the pan; cook for 10 minutes or until the onion is tender and the beef is lightly browned, stirring occasionally. Add the chopped carrots and celery to the pan; cook for 5 minutes, stirring occasionally. Add garlic; cook for 30 seconds. Add the barley and other ingredients and bring to a boil. Cover, reduce the heat and simmer for 40 minutes or until the barley is tender and the vegetables are tender. Discard the bay leaves.
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Author:Admin
Published: 11/20/2023 10:06 PM
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