Diabetic Cooking

Soups & Stews

Beefy barley mushroom soup

Preparation time: 25 minutes. Cooking time: about 50 minutes.
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Ingredients

  • 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)

Directions

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, Carbohydrates: 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.