Beefy barley mushroom soup (Diabetic)


Cooking spray
1 pound lean stew beef or trimmed, diced sirloin steak, cut into bite-size pieces
2 cups water plus 4 cups water
1/2 cup red wine (optional)
2 tablespoons reduced-calorie margarine
2 large carrots, diced
1 medium onion, finely diced
2 medium celery stalks, finely diced
8 ounces fresh mushrooms, sliced (porcini, shiitake, or gourmet blend are suggested)
3 cloves garlic, minced
4 cups 50% less sodium, fat-free beef broth
1 cup quick barley
1/8 teaspoon black pepper
1/2 teaspoon dried thyme
1/3 cup reduced-fat sour cream
1/4 cup chopped fresh parsley
Salt to taste (optional)


Coat a large, nonstick skillet with cooking spray, add meat, and brown over medium-high heat about 5–7 minutes. Add 2 cups water and the wine; simmer uncovered over medium heat while sautéing vegetables.
In a large stockpot, melt margarine over medium heat. Add carrots, onion, celery, mushrooms, and garlic; sauté for 7–8 minutes or until onions are translucent. Add meat and cooking liquid to stockpot. Stir in broth, remaining 4 cups water, barley, black pepper, and thyme. Cover and simmer 30 minutes over medium heat, or until barley is soft; stir occasionally. Remove from heat and stir in sour cream, parsley, and salt (if desired). Serve. Reheats well.
Yield: 11 cups

Helpful Hints:

Preparation time: 25 minutes
Cooking time: about 50 minutes
Serving size: 1 cup
Nutrition Facts
Per Serving:
Calories: 178
Carbohydrate: 19 g
Protein: 12 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 209 mg
Fiber: 4 g
Exchanges per serving: 1 starch, 1 1/2 lean meat, 1 nonstarchy vegetable
Carbohydrate choices: 1 1/2

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