Beef Barley Soup

Jun 6 2012

Packed with veggies, this hearty soup is full of flavor and good for you foods!
Recipe adapted from Oregon State University’s Food Hero

 

Serves 14
 

Dietitian's Tip: 

If this savory dish leaves you craving something sweet, round out your meal with some apple slices accompanied by a glass of non-fat milk and you’ll leave the table satisfied!

You can also vary your veggies and cater to your preferences: try adding kale, spinach, or corn to mix it up. Frozen veggies are always an option, too!
 

Ingredients: 

1 pound lean ground beef (10% fat or less)
1 medium carrot, diced, about 1 cup
1 medium onion, diced, about 1 cup
1 stalk celery, diced, about 1 cup
2 cloves garlic, finely chopped
1 cup barley
8 cups water
1 cube low-sodium beef bouillon
1 can (14.5 ounces) unsalted diced tomatoes with juice
1⁄2 teaspoon pepper
 

Preparation: 

In large sauce pot, cook ground beef over medium heat.
Add carrots, onion, celery, and garlic; stir often and cook for about 5 minutes.
Add 8 cups of water, bouillon, tomatoes with juice, and barley. Bring to a boil.
Cover and reduce heat to a low boil. Cook for 30-40 minutes.
Add pepper.
Serve immediately. Refrigerate leftovers within 2-3 hours.
 

Nutrition Information: 

Serving Size: 1 cup
Per serving: 110 calories, 1.5 g total fat, 0.5 g saturated fat, 16 g carbohydrates, 9 g protein, 3 g fiber, 232 mg potassium, 290 mg sodium, , 16 mg magnesium, 23 mg calcium