Hearty beef, barley & mushroom soup

Ingredients

Serves: 4

• 1 Tbsp (15 mL) oil 
• ¾ lb./340 g boneless round steak or fast fry steak, cut into ½-inch (1 cm) cubes 
• ½ cup (125 mL) each chopped onion, celery and carrot 
• 3 cloves garlic, minced  
• 2 cups (500 mL) finely chopped mushrooms 
• 1 cup (250 mL) chopped green cabbage 
• 1 cup (250 mL) peeled, chopped parsnip 
• 1 tsp (5 mL) black pepper 
• 2 Tbsp (30 mL) fresh thyme leaves or 1 tsp dried thyme 
• 2 bay leaves 
• ½ cup (125 mL) small green lentils  
• ½ cup (125 mL) pearl barley 
• 3 cups (750 mL) reduced sodium beef broth  
• 5 cups (1.25 L) water

Instructions

1. Heat oil in a large Dutch oven or saucepan over medium-high. Cook steak for 4-5 minutes until browned on all sides. Remove steak to a plate and set aside, returning saucepan to stove. 
2. Add onion, garlic, celery, carrots and mushrooms into the same pan. Cook 5 to 7 minutes until softened. Reduce heat to medium, add cabbage, parnsips, pepper and thyme; cook and stir occasionally for another 5 minutes.  
3. Add bay leaves, lentils, barley, broth and water to saucepan. Bring to a boil and return beef to pan. Reduce heat to medium-low; cook, covered for 40 to 45 minutes.  
4. Remove bay leaf before ladling into bowls. Note: if soup thickens as it sits or upon storing in the refrigerator, simply add a little more water to thin it out.

• Nutrition know-how: This soup is a balanced plate in a bowl with ¼ grains, ¼ protein and a full cup of veggies per serving. If you usually eat more veggies and fruit at meals, try adding a side tossed salad or pair it with a piece of fruit. 
• Low Glycemic: Barley is a lower glycemic index grain thanks to its high fibre content. Lower GI foods release glucose more slowly into the blood and so slows down the absorption of sugar post meals.

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