Print |

Text Size:

A

A

A

Beefy barley mushroom soup

Preparation time: 25 minutes
Cooking time: approximately 50 minutes

 

Cooking spray
1 pound lean stew beef or trimmed, diced sirloin steak, cut into bite-size pieces
2 cups water plus 4 cups water
1/2 cup red wine (optional)
2 tablespoons reduced-calorie margarine
2 large carrots, diced
1 medium onion, finely diced
2 medium celery stalks, finely diced
8 ounces fresh mushrooms, sliced (porcini, shiitake, or gourmet blend are suggested)
3 cloves garlic, minced
4 cups 50% less sodium, fat-free beef broth
1 cup quick barley
1/8 teaspoon black pepper
1/2 teaspoon dried thyme
1/3 cup reduced-fat sour cream
1/4 cup chopped fresh parsley
Salt to taste (optional)

Coat a large, nonstick skillet with cooking spray, add meat, and brown over medium-high heat about 5–7 minutes. Add 2 cups water and the wine; simmer uncovered over medium heat while sautéing vegetables.

In a large stockpot, melt margarine over medium heat. Add carrots, onion, celery, mushrooms, and garlic; sauté for 7–8 minutes or until onions are translucent. Add meat and cooking liquid to stockpot. Stir in broth, remaining 4 cups water, barley, black pepper, and thyme. Cover and simmer 30 minutes over medium heat, or until barley is soft; stir occasionally. Remove from heat and stir in sour cream, parsley, and salt (if desired). Serve. Reheats well.

Yield: 11 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 178
  Carbohydrate: 19 g
  Protein: 12 g
  Fat: 6 g
  Saturated fat: 2 g
  Sodium: 209 mg
  Fiber: 4 g
  Exchanges per serving: 1 starch, 1 1/2 lean meat, 1 nonstarchy vegetable
  Carbohydrate choices: 1 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

More Soups & Stews recipes

Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.