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Friday, December 23 2011
Add your choice of meat--beef or lamb--to this low-fat tomato-based barley and vegetable soup recipe.

Prep Time: 25 mins
Total Time: 2 hrs 10 mins
Servings: Makes 8 servings

12 ounces beef or lamb stew meat, cut into 1-inch cubes 1 tablespoon cooking oil4 14-ounce cans beef broth 1 cup chopped onion (1 large)1/2 cup chopped celery (1 stalk)1 teaspoon dried oregano or basil, crushed1/4 teaspoon black pepper 2 cloves garlic, minced1 bay leaf 1 cup frozen mixed vegetables1 14 1/2-ounce can diced tomatoes, undrained 1 cup 1/2-inch slices peeled parsnip, or 1/2-inch cubes peeled potato 2/3 cup quick-cooking barley
1 In a Dutch oven brown meat in hot oil. Stir in broth, onion, celery, oregano, pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 1 1/2 hours for beef (45 minutes for lamb).
2 Stir in frozen vegetables, undrained tomatoes, parsnip, and barley. Return to boiling; reduce heat. Simmer, covered, about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.
3 Makes 8 servings (11 cups)
4 Slow-cooker directions: Substitute regular barley for quick-cooking barley. In a large skillet brown cubed beef in hot oil. Drain off fat. In a 5- or 6-quart slow cooker combine beef and remaining ingredients. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

Nutrition Facts
Calories 171, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 25 mg, Sodium 865 mg, Carbohydrate 20 g, Total Sugar 3 g, Fiber 4 g, Protein 13 g. Daily Values: Vitamin A 0%, Vitamin C 20%, Calcium 5%, Iron 11%. Exchanges: Vegetable 1, Starch 1.
Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 11:08 am   |  Permalink   |  Email