Robust beefy mushroom and barley soup

Visions of Grandma's kitchen and potbellied stoves come to mind with each ladleful of this robust, beefy-flavoured soup. And why not? As a meal, soup is second-to-none when the weather turns chilly, especially this classic recipe that has satisfied generations.

[Photo Credit: iStock.com/MychkoAlezander]

Preparation time: 20 minutes
Cooking time: 1 hour
Serves: 6

• 375 g (12 oz.) lean beef chuck, cut into 2.5 cm (1 in.) cubes
• 3 medium onions, coarsely chopped
• 275 g (10 oz.) mushrooms, sliced
• 3 large carrots, sliced
• 125 g (1/2 c.) pearl barley
• 1.75 L (7 c.) reduced-sodium beef broth
• 250 ml (1 c.) dry red wine or no-salt-added tomato juice
• Salt to taste
• 2 ml (1/2 tsp.) pepper
• 250 g (1 c.) frozen green peas
• 10 ml (2 tsp.) fresh lemon juice

1. Coat soup pot or a large, heavy pot with non-stick cooking spray and set over medium-high heat until hot, but not smoking.
2. Sauté beef until brown, about 5 minutes. Transfer with slotted spoon to double layer of paper towels to drain.
3. Sauté onions and mushrooms in pan drippings until onions are golden, about 7 minutes. Return beef to pot.
4. Stir in carrots, barley, broth, wine, salt and pepper, and bring to a boil.
5. Reduce heat to medium-low. Simmer, partially covered, until beef and barley are tender, about 45 minutes.
6. Stir in peas and cook, uncovered, until tender, about 5 minutes.
7. Remove from heat and then stir in lemon juice.

To make a flavourful mushroom and brown rice soup:

• Instead of barley, add 250 g (1 c.) rinsed brown rice along with the carrots in Step 4.
• Simmer for 45 minutes as in Step 5.
• Use 375 g (12 oz.) of cubed boneless and skinless chicken thigh meat for the lean beef.

Health points
The barley and vegetables, full of nutritious complex carbohydrates, balance out the beef in just the right proportions. What's more, barley is a good source of the B vitamins necessary for energy production.

• Per serving you'll get 270 calories; 4 g fat; 1 g saturated fat; 0 g trans fat; 26 g protein; 28 g carbohydrates; 11 mg vitamin C; 55 mg magnesium; 912 mg potassium; 42 mg calcium, 7 g fibre and 170 mg sodium.