French Onion Soup with Beef and Barley

Health score
31%
French Onion Soup with Beef and Barley
45 min.
6
303kcal

Suggestions

Ingredients

  • 10.5 ounce beef consomme canned
  • inch diagonally bread baguette french cut
  • teaspoon brown sugar 
  • cups button mushrooms sliced
  • tablespoon sesame oil dark divided
  • 0.5 ounce mushroom caps dried
  • 0.3 cup cooking sherry dry
  • teaspoons ginger fresh peeled chopped
  •  garlic cloves minced
  • tablespoons soya sauce low-sodium
  • medium onions cut into 8 wedges ( 4 cups)
  • 0.7 cup pearl barley uncooked
  • 0.5 cup shallots chopped
  • 12 ounce rump steak boneless lean cut into 2-inch strips
  • ounces swiss cheese shredded
  • cup water boiling
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • broiler
  • dutch oven
  • colander

Directions

  1. Combine boiling water and shiitakes in a bowl; cover and let stand 30 minutes.
  2. Drain the shiitakes in a colander over a bowl, reserving liquid. Slice shiitakes, discarding stems.
  3. Heat 2 teaspoons oil in a large Dutch oven over medium-high heat.
  4. Add onion, shallots, ginger, and garlic; saut 10 minutes or until lightly browned.
  5. Add the shiitakes, button mushrooms, sugar, and beef. Saut 10 minutes, scraping pan to loosen browned bits.
  6. Add reserved mushroom liquid, 4 cups water, and the next 4 ingredients (water through consomm); bring to a boil. Cover, reduce heat, and simmer 50 minutes or until barley is tender. Stir in 1 teaspoon sesame oil.
  7. Preheat broiler.
  8. Ladle 1 1/2 cups soup into each of 6 ovenproof soup bowls; top each serving with 2 bread slices and 2 tablespoons cheese. Broil 3 inches from heat 1 minute or until cheese melts.
  9. Serve immediately.
  10. Note: This soup will freeze well for up to two months.
  11. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary.

Nutrition Facts

Calories303kcal
Protein29.95%
Fat29.93%
Carbs40.12%

Properties

Glycemic Index
39.11
Glycemic Load
2.53
Inflammation Score
-6
Nutrition Score
18.432173972544%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.04mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
7.48mg

Nutrients percent of daily need

Calories:303.27kcal
15.16%
Fat:10.05g
15.47%
Saturated Fat:4.05g
25.32%
Carbohydrates:30.32g
10.11%
Net Carbohydrates:24.69g
8.98%
Sugar:5.17g
5.75%
Cholesterol:47.77mg
15.92%
Sodium:556.62mg
24.2%
Alcohol:1.03g
100%
Alcohol %:0.28%
100%
Protein:22.63g
45.26%
Selenium:34.14µg
48.76%
Vitamin B3:7.97mg
39.83%
Phosphorus:343.88mg
34.39%
Vitamin B6:0.64mg
32.18%
Manganese:0.56mg
27.94%
Zinc:4.15mg
27.64%
Copper:0.49mg
24.66%
Vitamin B2:0.4mg
23.68%
Fiber:5.63g
22.54%
Vitamin B12:1.16µg
19.28%
Vitamin B5:1.9mg
18.95%
Potassium:649.98mg
18.57%
Calcium:183.96mg
18.4%
Magnesium:61.37mg
15.34%
Iron:2.4mg
13.33%
Folate:45.27µg
11.32%
Vitamin B1:0.17mg
11.16%
Vitamin C:6.04mg
7.32%
Vitamin A:124.27IU
2.49%
Vitamin E:0.37mg
2.45%
Vitamin K:2.18µg
2.08%
Vitamin D:0.24µg
1.63%
Source:My Recipes