EAT RIGHT
Double Mushroom Beef Barley Soup
If you’re trying to eat less meat for Lent or to lower your red meat intake to decrease your cholesterol but you don’t want to sacrifice taste, this is the soup for you.
2 Tablespoons olive oil
2 large leeks chopped
(white and light green parts only)
or 1 medium onion
3 stalks chopped celery
3 large carrots or 2 parnsips, washed and chopped
4-6 cloves garlic chopped vegetables
½ cup dried porcini mushrooms
10-12 oz sliced crimini (brown) mushrooms
1 cup hot water
2 quarts of low sodium beef broth
8 -10 oz cooked leftover beef, chopped into ½ inch pieces
3⁄4 cup whole grain barley
½ tsp dried thyme or 2 tsp fresh thyme leaves
Optional garnishes:
½ cup chopped flat leaf parsley
1⁄4 cup shredded Parmegiano Regianno cheese
- Place the dried porcini mushrooms in 1 cup of hot water and soak for 30 min. Then finely chop them before adding to soup
- Meanwhile chop the vegetables and meat; measure other soup ingredients
- In a large soup pot or dutch oven, sauté leeks, celery and carrots in olive oil until lightly golden
- Add garlic and sauté for another minute
- Add the dried and fresh mushrooms and the beef broth and bring to a simmer
- Add the spices and barley and continue simmering on medium low for about an hour or until the barley is cooked through
Makes approximately 8 cups of soup. Each cup contains 206 calories, 11 gm protein, 9 gm fat, 3 gm saturated fat, 21 mg cholesterol, 23 carbs, 5 gm fiber, 672 gm sodium, 589 mg potassium. Each cup counts as 1 whole grain, 2 vegetables, 1 oz lean protein and 1 fat serving.
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