Vegetable, Beef and Barley Soup
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 268.2
- Total Fat: 6.9 g
- Cholesterol: 67.3 mg
- Sodium: 1,028.3 mg
- Total Carbs: 23.9 g
- Dietary Fiber: 6.1 g
- Protein: 28.6 g
View full nutritional breakdown of Vegetable, Beef and Barley Soup calories by ingredient
Introduction
Delicious, hearty soup...and pretty lo-cal Delicious, hearty soup...and pretty lo-calNumber of Servings: 12
Ingredients
-
2lbs Stew Beef
1 Large Onion
3 Cloves Garlic
2 tbsp Soffrito (Goya Seasoning)
1 Green Pepper, chopped
8 cups (4 cans) Reduced Sodium Beef Broth
1 head celery
1 lb carrots
1 c Pearlized Barley, rinsed
3 small cans tomato sauce, reduced sodium
4 Italian Zucchini, sliced
1 can Red Kidney Beans, Reduced Sodium
1 head Kale
Directions
This recipe is based on one from Epicurious, but have added a bunch of veggies and lowered the sodium content. On a sidenote, SparkRecipes does not have reduced sodium versions of beef broth, tomato sauce or kidney beans available so those numbers are incorrect.
-Trim all visible fat off the beef (I use stew meat) and place it in a large soup pot.
-Brown the beef, stirring occasionally, while you dice the onion and peel and chop the garlic
-Using a strainer or a lid carefully drain the fat off the browned beef. You haven't added any seasonings yet so you aren't going to lose any flavor!
- Add onions, Soffrito (in the Hispanic section of most markets, use the red one) and garlic the beef and saute for a bit, until the onions start to turn clear. When they are on their way, add the green pepper. While this is cooking, start chopping the rest of your vegetables.
- Add stewed tomatoes and break them with your spoon. Add diced tomatoes, mix it all together.
- Once the veggies are showing signs of cooking, add the beef broth and turn up the heat. Add the remainder of the items except the Kidney Beans, Kale and Zucchini...these will go in later. -- Be sure to rinse your veggies but don't peel them! Too much good fiber and vits in the peels to be throwing it all away.
- Cover and simmer for about 60 minutes, stirring occasionally.
- Rinse the Kale then cut off the green, leafy parts. Chop that up and add it to the soup.
- Rinse and chop the zucchini into uniform bits. Add them as well.
- Drain the kidney beans, don't rinse. Add them.
- Simmer an additional 30 minutes, stirring occasionally. Lightly salt and black pepper to taste.
- Serve with habanero or hot sauce to add a little kick. Some may need to add a bit more salt and pepper at the table.
- To shake things up a little, add some more seasonings. I like to add chili powder, cumin or anything Goya really. Watch the salt content on this stuff though, they really add away! Any fresh herbs and spices would be great in this soup. Rosemary, Thyme, even some parsley.
- Enjoy! It's even better tomorrow.
Number of Servings: 12
Recipe submitted by SparkPeople user MIKEISMYCODENAM.
-Trim all visible fat off the beef (I use stew meat) and place it in a large soup pot.
-Brown the beef, stirring occasionally, while you dice the onion and peel and chop the garlic
-Using a strainer or a lid carefully drain the fat off the browned beef. You haven't added any seasonings yet so you aren't going to lose any flavor!
- Add onions, Soffrito (in the Hispanic section of most markets, use the red one) and garlic the beef and saute for a bit, until the onions start to turn clear. When they are on their way, add the green pepper. While this is cooking, start chopping the rest of your vegetables.
- Add stewed tomatoes and break them with your spoon. Add diced tomatoes, mix it all together.
- Once the veggies are showing signs of cooking, add the beef broth and turn up the heat. Add the remainder of the items except the Kidney Beans, Kale and Zucchini...these will go in later. -- Be sure to rinse your veggies but don't peel them! Too much good fiber and vits in the peels to be throwing it all away.
- Cover and simmer for about 60 minutes, stirring occasionally.
- Rinse the Kale then cut off the green, leafy parts. Chop that up and add it to the soup.
- Rinse and chop the zucchini into uniform bits. Add them as well.
- Drain the kidney beans, don't rinse. Add them.
- Simmer an additional 30 minutes, stirring occasionally. Lightly salt and black pepper to taste.
- Serve with habanero or hot sauce to add a little kick. Some may need to add a bit more salt and pepper at the table.
- To shake things up a little, add some more seasonings. I like to add chili powder, cumin or anything Goya really. Watch the salt content on this stuff though, they really add away! Any fresh herbs and spices would be great in this soup. Rosemary, Thyme, even some parsley.
- Enjoy! It's even better tomorrow.
Number of Servings: 12
Recipe submitted by SparkPeople user MIKEISMYCODENAM.