Hearty Beef and Barley Soup
Our dietitians' favouriteThis recipe is taken from the 2007 Milk Calendar. This is the Hearty Beef and Barley Soup recipe.
- Prep: 15 min
- Cooking: 35 min
Ingredients
- 12 oz (375 g) trimmed boneless beef sirloin steak
- 1 tbsp (15 mL) butter
- 3 garlic cloves minced
- 2 diced carrots
- 1 diced onion
- 1/2 tsp (2 mL) dried thyme
- 2 cups (500 mL) sliced mushrooms
- 1/2 cup (125 mL) pearl barley
- 2 1/2 cups (625 mL) beef stock
- 2 tbsp (30 mL) Worcestershire sauce
- 3 tbsp (45 mL) all-purpose flour
- 3 cups (750 mL) Milk
- 1 cup (250 mL) Canadian Cheddar or Canadian Swiss cheese shredded
- Salt and pepper to taste
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Preparation
Cut steak into 3/4-inch (2 cm) cubes. In large pot, melt butter over high heat; sauté and brown beef on all sides. Reduce heat to medium-high. Add garlic, carrots, onion and thyme; cook, stirring, for 3 min or until onions are softened. Add mushrooms and barley and stir to combine. Stir in beef stock and Worcestershire; bring to boil over high heat. Reduce heat to low, cover and simmer for about 20 min or until barley is tender.
Increase heat to medium. Whisk flour into milk and gradually stir into pot. Cook, uncovered, stirring often, for about 5 min or until slightly thickened. Season to taste with salt and pepper and Worcestershire sauce. Ladle into bowls and sprinkle with cheese.
Tips
Cooking Tip: Save on preparation time by using pre-cut vegetables available in the produce section of the grocery store. Also, minced garlic in jars or frozen cubes, chopped carrots and sliced mushrooms are readily available. There are even bags of frozen chopped onions available for ultimate convenience.
For the Adventurous: Add 2 tbsp (30 mL) crumbled dried porcini mushrooms and 1 bay leaf with thyme. Add 1/4 cup (60 mL) red wine or sherry along with stock. Discard bay leaf before serving.
Nutritional information
Per serving| Energy: | 338 Calories |
| Protein: | 25 g |
| Carbohydrate: | 28 g |
| Fat: | 14 g |
| Fibre: | 3 g |
| Sodium: | 625 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 29 % / 317 mg |
| Vitamin B12: | 80 % |
| Vitamin A: | 60 % |
| Zinc: | 48 % |
| Niacin: | 44 % |
