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Canada 
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Beef and Barley Soup
Ingredients
| 1/2 | onions, diced | 100 g | |
| 2 stalks | celery, diced | 140 g | |
| 2 1/2 | carrots, diced | 260 g | |
| 10 | button (white) mushrooms, thinly sliced | 140 g | |
| 1 clove | garlic, minced or pressed | ||
| 1 tbsp | olive oil | 15 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 2 | potatoes, peeled and diced | 400 g | |
| 180 g | stewing beef cubes, diced | ||
| 1/3 cup | pearl barley | 60 g | |
| 4 cups | beef broth | 1 L |
Method
- Prepare the vegetables: Dice the onion, celery and carrots; thinly slice the mushrooms; mince or press the garlic.
- Heat the oil in a large pot over medium heat. Add the onion, celery, carrots, garlic, and mushrooms, then sauté until they are tender, about 10 min. Season with salt and pepper. Meanwhile, peel and dice the potatoes; dice the beef cubes into small pieces (about 1 cm).
- Add the barley, potatoes, and beef, then sauté 2 min with stirring. Pour in the broth. Bring to a boil, then reduce the heat, cover and simmer 50 min, or until the barley and potatoes are tender, stirring occasionally.
- Adjust the seasoning, ladle the soup into bowls then serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 serving (330 g)
|
Amount % Daily Value |
|
Calories 190 |
|
Fat 5 g 7 % |
|
Saturated
1.4 g
7 % |
|
Cholesterol 20 mg |
|
Sodium 490 mg 21 % |
|
Carbohydrate 26 g 9 % |
|
Fibre 3 g 13 % |
|
Sugars 3 g |
|
Net Carbs 23 g |
|
Protein 11 g |
|
Vitamin A 79 % |
|
Vitamin C 13 % |
|
Calcium 4 % |
|
Iron 13 % |
Claims
This recipe is :- Excellent source of :
- Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Zinc
- Good source of :
- Manganese, Vitamin B6, Vitamin K
- Source of :
- Copper, Fibre, Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
- Low :
- Cholesterol, Saturated Fat
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 |
| Vegetables | 1 |
| Meat and Alternatives | 1 |
| Fats | 1 |
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Members' Reviews
RanRan
2017-03-19T00:48:48+00:00 march 19, 2017 | I would make this recipe againReally good. Chuck stew meat.
Useful
2019-04-25T18:36:23+00:00 april 25, 2019
Perfect soup for a cold Canadian winter night! Loved the pearl barley. I added cheese tortellini and doubled the broth as well as adding vegetable broth to the mix. Definitely will be making this for my family again!
Useful
Mark27
2011-03-24T13:16:00+00:00 march 24, 2011 | I would make this recipe againsliced mushrooms were awsome
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cemwebster
2010-03-21T23:31:10+00:00 march 21, 2010 | I would make this recipe againYummy! Doubled the broth and the beef.
Useful
dushy
2010-01-18T12:59:53+00:00 january 18, 2010 | I would make this recipe againIt was really great and my kids love it too!
Useful
Top Reviews
View All ReviewsMaria69
december 11, 2008 | I would make this recipe againLoved it! The barley really absorbs the broth, so you want to add additional broth. I made a big pot and froze the extra.
Useful
Marge75
february 24, 2009 | I would make this recipe againWhat a great dish! The family really loved it ... but the barley really soaks up the broth so you will want to add a bit more. Will definately be making this again!
Useful
maisoui
september 22, 2009 | I would make this recipe againThis was a great soup, just perfect for those cold winter nights! It was thick, tasty, and real good comfort food.
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