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

Beef and Barley Soup


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