Lunch / Dinner
Beef, Barley & Kale Soup
When the weather turns chilly, thoughts turn to meals that are both warm and substantial — but you want any extra layers you add this season to be of clothes, not of pounds. Any three of this soup’s key ingredients would fill you up and feel hearty on their own, and when you combine them, you get a soup that’s beefy, stick-to-your-ribs, and rich in nutrients.
Sauté steak in oil in a saucepan over high heat until brown, about 3 minutes. Add onion and garlic; cook until onion starts to soften, about 2 minutes.
Stir in stock, water, tomato paste, salt, and pepper flakes; cover and bring to a boil. Reduce heat to medium-low and simmer soup 10 minutes. Stir in barley and simmer 10 minutes more. Return soup to a boil and stir in kale; cook, uncovered, to wilt kale, 3 minutes.
Stir in lemon zest.
To make the steak easier to slice, briefly freeze it — about 30 minutes — so it’s firm, though not solid.
After browning the steak, add the onion so it softens and absorbs some of that beefy flavor.
As the barley cooks in the soup, it absorbs most of the liquid, making for a hearty, thicker result.
% Daily Value*
Total Fat 16g 24%
Saturated Fat 4g 20%
Cholesterol 56mg 18%
Sodium 736mg 30%
Carbs 46g 15%
Fiber 9g 36%
*Percent Daily Values are based on a 2,000 calorie diet.