Quick Beef & Barley Soup

4.2

(15)

12 Reviews

Quick-cooking barley and sirloin helps get this beef-and-barley soup on the table in a snap—and it doubles easily. Serve with crusty bread and a glass of malbec.

EatingWell Test Kitchen

Updated on June 6, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Quick Beef Barley Soup — Photo:
Ana Cadena

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings, about 1 1/2 cups each

Nutrition Profile:

Diabetes-Friendly Dairy-Free Healthy Aging Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Low-Calorie

Jump to Nutrition Facts

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Ingredients

8 ounces sirloin steak, trimmed and cut into bite-size pieces
½ teaspoon freshly ground pepper, divided
4 teaspoons extra-virgin olive oil, divided
1 medium onion, chopped
1 large stalk celery, sliced
1 large carrot, sliced
2 tablespoons tomato paste
1 tablespoon chopped fresh thyme
¾ cup quick-cooking barley
4 cups reduced-sodium beef broth
1 cup water
¼ teaspoon salt
1-2 teaspoons red-wine vinegar

Directions

Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.

Ana Cadena
Add the remaining 2 teaspoons oil, onion and celery to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.

Ana Cadena
Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste.

Ana Cadena

Equipment

Dutch oven

Frequently Asked Questions

Is this recipe heart-healthy?

Don't let the beef in this recipe trick you into thinking it can't be healthy. Sirloin is one of the leaner cuts of beef. Trimming off the fat makes it even leaner. Beef contains protein, iron and zinc—just to name a few nutrients—and can be a part of a varied heart-healthy diet.
Is this recipe gluten-free?

No, this recipe is not gluten-free since it contains barley, a gluten-containing grain. For another hearty—but gluten-free—beef soup recipe, try our Pot Roast Soup.
Is there a substitute for sirloin steak?

You can use flank steak as a substitute, which is a lean and flavorful cut of beef that cooks quickly. You'll only need 8 ounces of steak for the soup, so reserve the remainder for other flank steak recipes.
Can I use dried thyme instead of fresh?

If you don't have fresh thyme on hand, you can use 1 teaspoon of dried thyme instead.
Can I make beef and barley soup ahead?

Absolutely! Cool the soup completely and refrigerate in an airtight container for up to three days or freeze for up to three months. If the leftover soup gets too thick in the fridge, add a little more broth when you reheat it.
Should you cook barley before adding it to soup?

No, you don't need to cook the barley beforehand. We use quick-cooking barley, which is barley that has been parboiled and dried. Quick-cooking barley takes about 15 minutes to cook until tender, making this recipe perfect for an easy weeknight dinner.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell Soups Special Issue April 2016

Nutrition Facts (per serving)

273	Calories
9g	Fat
29g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/2 cups
Calories 273
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 5g	16%
Total Sugars 4g
Protein 20g	39%
Total Fat 9g	12%
Saturated Fat 2g	10%
Cholesterol 30mg	10%
Vitamin A 3232IU	65%
Vitamin C 6mg	7%
Folate 20mcg	5%
Sodium 332mg	14%
Calcium 44mg	3%
Iron 2mg	9%
Magnesium 24mg	6%
Potassium 647mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.