Mushroom, Barley, and Beef Soup

Dairy Free
Very Healthy
Health score
61%
Mushroom, Barley, and Beef Soup
45 min.
6
268kcal

Suggestions

Ingredients

  • cup barley uncooked
  • 12 ounces beef stew meat lean cut into bite-sized pieces
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup carrots finely chopped ( 1 medium)
  • 0.5 cup celery finely chopped
  • ounces cremini mushrooms sliced
  • 0.3 ounce porcini mushrooms dried
  • tablespoons parsley fresh chopped
  •  garlic cloves minced
  • cups less-sodium beef broth divided
  • tablespoon olive oil 
  • 1.5 cups onion chopped ( 1 medium)
  • 0.5 cup parsnips finely chopped ( 1 small)
  • 0.5 teaspoon salt 
  •  thyme sprigs 
  • cup water boiling
  • cups water 

Equipment

  • bowl
  • frying pan
  • dutch oven
  • colander

Directions

  1. Place the porcini mushrooms in a medium bowl; cover with boiling water. Cover and let stand 30 minutes or until tender.
  2. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.
  3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray.
  4. Add cremini mushrooms and chopped onion; saut 10 minutes or until lightly browned. Spoon onion mixture into a medium bowl. Recoat pan with cooking spray.
  5. Add chopped carrot, celery, parsnip, and minced garlic; saut 4 minutes or until lightly browned.
  6. Add carrot mixture to onion mixture in a bowl.
  7. Heat oil in pan over medium-high heat.
  8. Add beef; cook 3 minutes, browning on all sides.
  9. Add 1 cup broth to pan, scraping pan to loosen browned bits.
  10. Add remaining 5 cups broth, chopped porcini, porcini liquid, onion mixture, 2 cups water, salt, pepper, and thyme. Bring to a boil; cover, reduce heat to medium-low, and simmer 1 hour or until beef is just tender.
  11. Discard thyme sprigs. Stir in barley; cover and cook 30 minutes or until barley is al dente. Uncover and cook an additional 15 minutes.
  12. Remove from heat; sprinkle with parsley.

Nutrition Facts

Calories268kcal
Protein32.61%
Fat19.82%
Carbs47.57%

Properties

Glycemic Index
55.47
Glycemic Load
8.29
Inflammation Score
-9
Nutrition Score
22.675217237162%

Flavonoids

Catechin
0.73mg
Apigenin
3.13mg
Luteolin
0.28mg
Isorhamnetin
2mg
Kaempferol
0.33mg
Myricetin
0.23mg
Quercetin
8.31mg

Nutrients percent of daily need

Calories:267.76kcal
13.39%
Fat:6.04g
9.29%
Saturated Fat:1.48g
9.22%
Carbohydrates:32.6g
10.87%
Net Carbohydrates:25.14g
9.14%
Sugar:3.79g
4.21%
Cholesterol:35.15mg
11.72%
Sodium:695.36mg
30.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.35g
44.71%
Selenium:38.23µg
54.62%
Manganese:0.84mg
42.23%
Vitamin A:1956.01IU
39.12%
Vitamin B3:7.13mg
35.67%
Potassium:1170mg
33.43%
Vitamin B6:0.61mg
30.73%
Fiber:7.46g
29.83%
Vitamin K:31.31µg
29.82%
Phosphorus:279.71mg
27.97%
Zinc:3.93mg
26.2%
Copper:0.52mg
26.1%
Vitamin B2:0.41mg
24.11%
Vitamin B1:0.33mg
22.06%
Vitamin B12:1.09µg
18.11%
Magnesium:71.56mg
17.89%
Iron:2.82mg
15.68%
Vitamin B5:1.34mg
13.38%
Folate:46.88µg
11.72%
Vitamin C:8.39mg
10.18%
Vitamin E:0.96mg
6.42%
Calcium:56.96mg
5.7%
Source:My Recipes