Beef Barley Soup

• 份量: 7 servings
• 准备时间: 30 minutes
• 总时间: 2 hours 30 minutes

配料

2 lbs chuck roast, trimmed of fat, cut into 3/4-inch cubes)

3 Tbsp olive oil

1 1/2 cups chopped carrots (about 3)

1 cup chopped celery (about 2 ribs)

2 cups chopped yellow onion (1 large)

3 Tbsp tomato paste

2Tbsp minced garlic (6 cloves)

2 (32 oz) cartons beef stock

1 Tbsp low-sodium soy sauce

2 tsp Worcestershire sauce

1/2 tbsp beef base

1/2 tsp dried rosemary

1/2 tsp dried thyme

Salt and freshly ground black pepper to taste

1 1/4 cup pearl barley

3 Tbsp minced fresh parsley

步骤

Heat 1 Tbsp olive oil in a large pot over medium-high heat. Dab beef dry and add 1/2 or 1/3 of beef, adding just enough not to overcrowd. Season with salt and pepper. Let sear until golden brown on bottom, about 3 minutes then flip and cook 1 minute longer.

Transfer beef in pot to a plate along with juices and repeat process with remaining beef adding in another 1 Tbsp oil to pot.

Add 1 Tbsp oil to now empty pot. Add carrots, celery and onion and saute 3 minutes.

Add tomato paste and garlic and saute 1 minute longer.

Pour in stock, soy sauce, Worcestershire sauce, rosemary, thyme and beef base. Season with salt and pepper to taste. Return beef to pot.

Bring mixture to a simmer then reduce heat to low, cover and simmer until beef is fairly tender, about 45 - 60 minutes.

Add barley, cover and simmer until cooked through and beef is tender, about 60 minutes longer.

Stir in parsley. Serve warm.

营养

• 卡路里: 455 kcal
• 总脂肪: 21 g
• 饱和脂肪: 7 g
• 胆固醇: 74 mg
• 钠: 366 mg
• 总碳水化合物: 40 g
• 膳食纤维: 8 g
• 总糖: 7 g
• 蛋白质: 31 g