By using leftovers or make-ahead cooked beef, you can make this hearty soup in just 30 minutes. If you don’t have leftover beef, check out the ready-cooked roast options in stores or use Big Batch Calcium-Boosted Beef (see page 17) for this lunchtime favourite.
Quick Beef and Barley Soup
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves 8 1x
Ingredients
1 tbsp (15 mL) oil
1 onion, diced
2 cloves garlic, minced
1 EACH large carrot and stalk celery, sliced
½ tsp (2 mL) dried thyme leaves
½ tsp (2 mL) EACH salt and pepper
1 tbsp (15 mL) tomato paste
¾ cup (175 mL) pearl barley
4 cups (1 L) reduced-sodium beef broth
1 can (796 mL) diced tomatoes
3 cups (750 mL) Chopped Cooked Roast Beef or Big Batch Calcium-
Boosted Beef
Instructions
1. Heat oil over medium-high in a large pot. Add onion, garlic, carrot, celery, thyme, salt and pepper; cook, stirring, for about 2 minutes, until softened.
2. Stir in tomato paste to coat vegetables. Add barley, beef broth, 3 cups (750 mL) water and tomatoes; bring to boil. Reduce heat and simmer, stirring occasionally, for about 15 minutes or until barley is tender.
3. Stir in cooked beef; simmer for about 2 minutes or until heated through.
Notes
• Freeze leftovers in serving size portions for later lunches. Thaw in the refrigerator or defrost in the
microwave, then reheat in microwave or on the stovetop in a saucepan until steaming.
• Use 2 portions of Big Batch Calcium-Boosted Beef if already portioned.
• Serve sprinkled with some of your favourite shredded cheese if you like.
Per Serving: 220 Calories, 22 g Protein, 4 g Fat,25 g Carbohydrate, 640 mg Sodium.
%DV: Iron 19% (Good Source), Zinc 36% (Excellent Source), Vitamin B12 46% (Excellent Source)
