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January 29, 2021 | Recipes

Switch things up and make this hearty soup for supper one night!

Servings: 6 (serving size: 1 ¼ cups)

Ingredients

  • 1 cup pearl barley, uncooked
  • ½ cup onion
  • 1 large stalk celery
  • 1 garlic clove
  • 2 medium carrots
  • 1 lb lean beef stew meat
  • 2 tbsp all-purpose white flour
  • ¼ tsp black pepper
  • 2 tbsp canola oil
  • 2 bay leaves
  • ½ tsp salt
  • 1 tsp Mrs. Dash onion herb seasoning

Directions

Soak the barley in 2 cups of water for 1 hour.

Dice the onion and celery. Mince the garlic clove. Slice carrots into ¼ -inch thick rounds.  Cut the beef into 1-1/2 inch cubes.

Place the flour, black pepper and stew meat in a plastic bag.  Shake to dust beef with flour.

Heat the oil in a heavy 4 L pot and brown the beef.  Remove meat from the pot and set aside.

Saute and stir onion, celery and garlic in the meat drippings for 2 minutes.  Add 2L of water and bring to a boil.  Return the meat to the pot.  Add bay leaves and salt.  Reduce heat to a simmer.

Drain and rinse the barley, then add to the pot. Cover and cook for 1 hour. Stir every 15 minutes.

After 1 hour, add the sliced carrots and Mrs. Dash seasoning.  Simmer for another hour.  Add additional water if needed to prevent sticking.

Nutrition Facts (per serving)

Calories: 246
Protein:22 g
Carbohydrate: 21 g
Fibre: 6.3 g
Sodium: 222 mg
Potassium: 369 mg
Phosphorus: 175 mg


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