Beef Barley Soup with Wild Mushrooms and Parsnips

Dairy Free
Very Healthy
Health score
100%
Beef Barley Soup with Wild Mushrooms and Parsnips
45 min.
8
472kcal

Suggestions

Ingredients

  • 3.5 pounds center-cut beef shank ()
  • cups beef broth canned
  • 1.5 cups tomatoes with added puree canned crushed
  • 0.5 pound carrots peeled cut into 1/2-inch pieces
  •  celery stalks chopped
  • tablespoons marjoram dried
  • 1.5 ounce porcini mushrooms dried coarsely chopped (see note below)
  • tablespoon thyme leaves dried
  • 1.5 pounds mushrooms wild fresh assorted sliced (such as crimini and oyster)
  • large garlic cloves chopped
  • tablespoons olive oil 
  • 0.8 pound onions chopped
  • pound parsnips peeled cut into 1/2-inch pieces
  • ounces pearl barley 
  • 1.3 pounds bell peppers red chopped
  • cups water 

Equipment

  • pot
  • tongs

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add mushrooms and onions. Sauté until mushrooms brown, about 18 minutes.
  3. Add celery and garlic and stir 1 minute.
  4. Add beef shank slices and all remaining ingredients. Bring to boil. Reduce heat to medium-low. Cover and simmer until meat is tender, about 1 1/2 hours.
  5. Remove from heat.
  6. Using tongs, remove meat from pot. Cool slightly.
  7. Remove meat from bones; discard bones and any tough connective tissue.
  8. Cut meat into bite-size pieces and return to soup. Season soup to taste with salt and pepper. (Can be made 2 days ahead. Cool slightly at room temperature. Chill uncovered until cold, then cover and keep chilled. Rewarm over medium heat.)
  9. Porcini mushrooms are available at Italian markets, specialty foods stores and many supermarkets.

Nutrition Facts

Calories472kcal
Protein31.2%
Fat21.76%
Carbs47.04%

Properties

Glycemic Index
36.23
Glycemic Load
8.22
Inflammation Score
-10
Nutrition Score
48.511304088261%

Flavonoids

Apigenin
0.05mg
Luteolin
0.49mg
Isorhamnetin
2.13mg
Kaempferol
0.36mg
Myricetin
0.05mg
Quercetin
9.45mg

Nutrients percent of daily need

Calories:471.54kcal
23.58%
Fat:11.78g
18.12%
Saturated Fat:2.78g
17.36%
Carbohydrates:57.28g
19.09%
Net Carbohydrates:43.76g
15.91%
Sugar:12.96g
14.4%
Cholesterol:46.44mg
15.48%
Sodium:1077.46mg
46.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38g
76%
Vitamin A:7124.52IU
142.49%
Vitamin C:112.33mg
136.16%
Vitamin B3:16.03mg
80.13%
Zinc:10.65mg
71.03%
Vitamin B12:4.17µg
69.45%
Selenium:47.01µg
67.15%
Vitamin B6:1.25mg
62.49%
Manganese:1.23mg
61.64%
Fiber:13.52g
54.07%
Phosphorus:533.88mg
53.39%
Vitamin B2:0.9mg
53.18%
Copper:1mg
50.19%
Potassium:1699.95mg
48.57%
Iron:6.98mg
38.76%
Vitamin B5:3.82mg
38.23%
Vitamin K:38.41µg
36.58%
Folate:137.88µg
34.47%
Vitamin B1:0.44mg
29.23%
Magnesium:108.4mg
27.1%
Vitamin E:3.55mg
23.65%
Calcium:139.31mg
13.93%
Vitamin D:0.38µg
2.52%
Source:Epicurious