Bonus Sunday cooking adventures: Beef and Barley soup


This was a easy one that I found in an old issue of Cooking Light magazine.

Although it requires a some prep and a few hours of cook time — chopping carrots, cleaning leeks, which I show you how to do here, and browning the stew beef, it really is quite tasty and worth the effort. It’s also full of fiber from the barley, carrots and leeks (more than 5 grams per 1-1/2 cup serving). You can’t cook this on a weeknight, but if you make it next weekend it’ll be great for lunch all week. Here is a link to the original recipe for Beef and Barley Soup 

Beef and Barley Soup
Adapted from Cooking Light magazine

Cooking spray
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
2 teaspoons canola oil
2 cups chopped leek (about 4 medium)
2 cups chopped carrot
4 garlic cloves, minced
6 cups water
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
4 bay leaves
2 (14-ounce) cans less-sodium beef broth
1 cup uncooked pearl barley

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add half of beef; cook 5 minutes, browning on all sides. Remove from pan. Repeat procedure with remaining beef.
Heat oil in pan over medium-high heat. Add leek, carrot, and garlic; sauté 4 minutes or until lightly browned. Return beef to pan. Add water and next 4 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 1 hour. Add barley; cook 30 minutes or until beef and barley are tender. Discard bay leaves. Serves 8.

Cooks note: I omitted salt from recipe.

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