Hearty Beef-Barley Soup

Name: Hearty Beef-Barley Soup
Prep time: 25 min
Total time: 1 h 45 min
Yield: 8
Ingredients: 1 tablespoon vegetable oil; 1 lb lean beef stew meat, cut into cubes; 1 can (28 oz) diced tomatoes, undrained; 1 carton (32 oz) 50% less sodium beef broth; 2 cups water; 1 cup uncooked barley; 2 teaspoons dried basil leaves; 1 bag (12 oz) frozen mixed vegetables, thawed; 1 medium onion, chopped (1/2 cup)

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Prep 25 min
Total 1 hr 45 min
Ingredients 9
Servings 8

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OK with vitamin A! The veggies in this recipe offer a super source of antioxidant vitamin A that helps prevent cell damage.

by Qué Rica Vida Cocina

Updated Sep 20, 2016

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Ingredients

1 tablespoon vegetable oil
1 lb lean beef stew meat, cut into cubes
1 can (28 oz) diced tomatoes, undrained
1 carton (32 oz) 50% less sodium beef broth
2 cups water
1 cup uncooked barley
2 teaspoons dried basil leaves
1 bag (12 oz) frozen mixed vegetables, thawed
1 medium onion, chopped (1/2 cup)

Directions

1

In 4-quart Dutch oven, heat oil over high heat. Add beef; cook and stir until no longer pink. Drain off fat.
2

Stir in tomatoes, broth and water. Heat to boiling. Add barley and basil. Reduce heat to low; cover and simmer 1 hour.
3

Add mixed vegetables and onion; cover and simmer 15 to 20 minutes longer or until vegetables are tender.

Expert Tips

tip 1
Cut the meat into about 1/2-inch cubes. This makes it just the right size for eating lots of small meat pieces throughout the soup.
tip 2
The barley in leftover soup may absorb much of the liquid. Reheat and serve as a casserole or thin it with beef broth or tomato juice to your desired consistency.

Nutrition Information

280 Calories, 9g Total Fat, 17g Protein, 32g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 280

Calories from Fat: 80

Total Fat: 9g; 13%

Saturated Fat: 3g; 14%

Trans Fat: 0g

Cholesterol: 30mg; 10%

Sodium: 300mg; 13%

Potassium: 430mg; 12%

Total Carbohydrate: 32g; 11%

Dietary Fiber: 6g; 24%

Sugars: 6g

Protein: 17g

% Daily Value*:

Vitamin A: 25%; 25%

Vitamin C: 15%; 15%

Calcium: 4%; 4%

Iron: 15%; 15%

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

OK with vitamin A! The veggies in this recipe offer a super source of antioxidant vitamin A that helps prevent cell damage.