Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Beef and Barley Soup

SERVES 8 / PREP: 15 MINUTES / COOK: 40 MINUTES / TOTAL 55 MINUTES

This classic soup is rich in tender beef that melts in your mouth, and nutty barley, which is an excellent source of soluble fiber and B vitamins important for energy function. No need to serve this soup as a precursor to the main course—it is filling enough for your entire meal.

2 teaspoons extra-virgin olive oil

1½ pounds sirloin steak, cut into 1-inch pieces

1 medium onion, chopped

1 celery stalk, chopped

2 large carrots, chopped

1 medium parsnip, peeled and chopped

1 (6-ounce) can tomato paste

1 tablespoon dried thyme

2 teaspoons Worcestershire sauce

2 teaspoons red wine vinegar

¾ cup quick-cook barley

2 cups beef broth

2 cups water

¼ cup chopped fresh flat-leaf parsley

1 In a large stockpot or Dutch oven over medium heat, heat the olive oil. Add the sirloin pieces, and brown them on all sides, about 5 minutes. Remove the beef from the pot and set aside.

2 Add the onion, celery, carrots, and parsnip to the pot. Cook until tender, about 5 minutes.

3 Mix in the tomato paste, thyme, Worcestershire sauce, and red wine vinegar.

4 Add the beef and barley to the pot, and stir until well coated.

5 Add the broth and water.

6 Bring the soup to a simmer, reduce the heat to low, and cover and cook for 30 minutes, or until the barley is soft and the beef is cooked thoroughly.

7 Serve with the fresh parsley sprinkled on top.

Per Serving (1 cup): Calories: 289 Total fat: 13g Sodium: 288mg Total carbs: 23g Sugar: 5g Fiber: 5g Protein: 20g

Post-Op Servings

image 1 cup