Hearty "Beef" and Barley Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 medium carrots, peeled and diced2 stalks celery, diced1 medium onion, diced (about 3/4 cup)3 cloves garlic, minced1 package LightLife soy crumbles1 15-oz can tomatoes1 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 powder1 tsp. oregano1/2 tsp. each old bay, black pepper and cuminSalt to taste2 tsp. low sodium worchestershire sauce (vegetarians, you'll need to find the kind without anchovies)Olive oilOptional:Cider vinegarLemon juiceTobascoExtra worchestershire
1.) Drizzle 1 tbsp. olive oil in the bottom of a large stock pot over medium-high heat. Add the carrots and celery, and saute for 2 minutes. Sprinkle with a little salt.
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.
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.
Nutritional Info 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
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