- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 193.4
- Total Fat: 2.5 g
- Cholesterol: 0.0 mg
- Sodium: 602.1 mg
- Total Carbs: 28.2 g
- Dietary Fiber: 7.2 g
- Protein: 15.1 g
Hearty "Beef" and Barley SoupSubmitted by: BTVMADS
IntroductionThis is great comfort food -- it's thick, hearty, warm, spicy, and filling! Nice thing is, it's very low calorie and totally vegetarian! It's a great soup for too, because it's a nutritional powerhouse. This is great comfort food -- it's thick, hearty, warm, spicy, and filling! Nice thing is, it's very low calorie and totally vegetarian! It's a great soup for too, because it's a nutritional powerhouse.
2 medium carrots, peeled and diced
2 stalks celery, diced
1 medium onion, diced (about 3/4 cup)
3 cloves garlic, minced
1 package LightLife soy crumbles
1 15-oz can tomatoes
1 qt. low sodium vegetable broth (or beef broth if you're not vegetarian)
2/3 cup barley (I used the quick kind, if you use regular pearl barley, the cook time will be 45 minutes, not 30)
2 tsp. chili powder
1 tsp. oregano
1/2 tsp. each old bay, black pepper and cumin
Salt to taste
2 tsp. low sodium worchestershire sauce (vegetarians, you'll need to find the kind without anchovies)
2.) Reduce the heat to medium, add the onions and garlic, and sweat for 5-7 minutes, until the vegetables are softened
3.) Dump the tomatoes into the pot (undrained, the tomato juice adds flavor!), add the herbs and spices, broth, and worchestershire, and bring to a boil.
4.) Add the soy crumbles and simmer 5 minutes.
5.) Pour in the barley and a cup of very hot water. Cook until the barley is cooked but not mushy, about 10-15 minutes.
6.) Taste the soup for seasonings. If it needs a little "brightness," add lemon juice or cider vinegar. If you want it to taste a little meatier, add more worchestershire. And if you like a little kick, add tobasco.
Serve with fresh bread and a nice big salad. Yum!!
Number of Servings: 6
Recipe submitted by SparkPeople user BTVMADS.