quick beef and barley soup

Barley is an excellent source of beta-glucans, a plant fiber believed to be beneficial in the treatment of diabetes and associated cardiovascular risks. Scientific research suggests that the consumption of beta-glucans can lower blood sugar and cholesterol levels, reduce insulin resistance, and improve high blood pressure.

Adapted from “Eating Well”

Ingredients

  • 8 ounces sirloin steak, trimmed and cut into bite-size pieces
  • ½ teaspoon black pepper, divided
  • 1 tablespoon + 1 teaspoon extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1 large stalk celery, sliced
  • 1 large carrot, sliced
  • 2 tablespoons tomato paste
  • 1 tablespoon chopped fresh thyme
  • ¾ cup quick-cooking barley
  • 4 cups low-sodium beef broth
  • 1 cup water
  • ¼ teaspoon salt
  • 1-2 teaspoons red wine vinegar

Cooking Time: 23 Minutes

Recipe Serves: 6 servings

Directions

  1. Sprinkle the steak with ¼ teaspoon black pepper. In a Dutch oven over medium heat, heat 2 teaspoons of olive oil. Add the steak and cook, stirring often, until the meat is browned on all sides (about 2 minutes). Transfer to a bowl.
  2. Add the remaining 2 teaspoons of oil, onion, and celery to the Dutch oven and cook, stirring, until the onion and celery begin to soften (about 2 minutes).
  3. Add the carrot and cook for an additional 2 minutes.
  4. Add the tomato paste and thyme stir until the vegetables are coated with tomato paste and are beginning to brown (1-2 minutes).
  5. Mix in the barley, broth, water, salt and the remaining black pepper bring to a boil. Reduce the heat to medium-low, and simmer until the barley is tender (about 15 minutes).
  6. Add the cooked beef and any accumulated juices to the Dutch oven and heat through (1-2 minutes).
  7. Remove the pot from the heat, and stir in vinegar.

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