Beef and Vegetable Barley Soup

Beef and Vegetable Barley Soup

  • Servings: 12
  • Difficulty: Easy
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We love soup. What can I say? It can be a side, a main course, comfort food, even a snack. It’s even better when they are easy and you get to use leftovers to make it.

Ingredients


– 1 tbsp of butter
– 1 tbsp of olive oil
– 1 medium onion chopped
– 3 cloves of garlic minced or 5 garlic scapes minced
– 1 carrot thinly sliced
– 3 celery stalks sliced thin
– 1 1/2 – 2 medium zucchini sliced thin
– 1 cup of barley
– 8 to 9 ounces of cooked sirloin steak sliced thin about 1 inch long
– 6 cups of reduced sodium beef broth
– 1 tbsp of Worchestire sauce
– 2 tbsp of Soya Sauce
– 2 tbsp of Diana Sauce or ketchup
– 1/2 tsp of cayenne (optional)
– salt and pepper to taste
– 1 tbsp of cajun spice

Directions

  1. In a large stock pot, over high heat, add 1 tbsp of olive oil, butter and onion. Cook 3-5 minutes until onions are transparent.
  2. Lower heat to medium, add garlic. Stir constantly for 1 minute.
  3. Add the remaining ingredients, stir until well blended.
  4. Lower heat and let simmer for an hour.

Nutrition Per Serving

  • Calories 149
  • Fat 5.1 g
  • Sugar 2.6 g
  • Carbohydrates 17.6 g
  • Protein 7.7 g
  • Fibre 4.0 g

The vegetables are interchangeable. We had steaks the night before and that was the left over. You can sub for inside round which is a cheaper cut. Be sure to cut it against the grain. As a main course, I serve a double serving with a nice salad. Remember that what you put as a veggie, spice, is how you can make this your own. Enjoy and have fun.

Pumpkin Soup

Pumpkin Soup

  • Servings: 8 1 cup portions
  • Difficulty: Easy
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Is there ever a wrong time for pumpkin? What you will find here is a soup that is great as is, or can be used as a base. The puree I used was one I froze from a pumpkin I cooked, you can use canned puree (just be sure not to use pie filling)

Ingredients

  • 1 tbsp of olive oil
  • 1 large chopped onion
  • 3 garlic cloves chopped
  • 4 cups of pumpkin puree
  • 6 cups of chicken broth
  • 1 tbsp of cajun spice
  • 1/2 tsp of cayenne pepper (optional)
  • salt and pepper to taste

Directions

  1. In a large pot or dutch oven, heat oil over medium heat
  2. Add onion and cook until tender.
  3. Add garlic cook for approximately 2 minutes.
  4. Add puree, broth and spices.
  5. Bring to a boil, reduce heat and simmer for 60 minutes.
  6. You can either serve or if you want smoother, use your blender to puree it even more.

Nutrition Per Serving

  • Calories 107
  • Fat 1.8 g
  • Sugar 3 g
  • Carbohydrates 11.6 g
  • Protein 5.1 g
  • Fibre 3.3 g

This is an easy soup that is both nutritious and low calorie. It can be served as an appetizer or as a main course. As a main course, use two servings. You can serve it with a nice sunflower and flax seed bread (see recipe), white bread (see recipe) or country biscuits (see recipe). You can use this as a base for a vegetable soup. You can thicken it with a little flour and use it as a sauce. So basically, have fun and make it your own.

Hamburger Soup

Hamburger Soup

  • Servings: 10 of 1 cup
  • Difficulty: Easy
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Cold weather is upon us. Comfort food is a must. I love seeing the leaves turning colours, cooler nights for sleep, but salads get pushed aside for cozier foods. Here is one of them.

Ingredients

  • 1 lb lean ground beef
  • 1 medium onion chopped
  • 4 garlic cloves or 1 tsp of garlic powder
  • 19 ounce can (540ml) of chopped tomatoes
  • 10 oz can (284 ml) tomato soup (preferably sodium reduced)
  • 1 tsp worchestershire sauce
  • salt and pepper to taste
  • 4 cups of low sodium beef broth (I use campbell)
  • 3 medium carrots peeled and sliced (relatively thin)
  • 1 cup chopped cabbage

Directions

  1. In a large pot or dutch oven, brown the meat and drain off excess fat.
  2. Add onions and garlic and cook on low heat until onions are tender.
  3. Add tomatoes, tomato soup, worchestershire sauce, salt, pepper, and broth.
  4. Bring to a boil, cover and simmer for 30 minutes.
  5. Add the vegetables and simmer for an additional 30 minutes.

Nutrition Per Serving

  • Calories 122
  • Fat 4.8 g
  • Sugar 5 g
  • Carbohydrates 8.5 g
  • Protein 11.2 g
  • Fibre 1.7 g

This is an easy soup that is both nutritious and low calorie. It can be served as an appetizer or as a main course. We had it as a main course and it made 6 bowls. You can serve it with a nice sunflower and flax seed bread (see recipe), white bread (see recipe) or country biscuits (see recipe).

Overall, it was a nice comfort food for a cooler night. If you want it spicy, you can add a little cayenne pepper to taste. You can add extra veggies like frozen corn. Possibilities are endless, so have fun and make it your own.

Home Made Ramen Style Noodles 

Have you ever watched a show and “Oh I have to try that”? Well that is what happened to me last week.  I will not take credit for this recipe as I saw this on YouTube. Asian at home. You have to check her out.  This is a healthier version of ramen noodles.  Anytime I know and control what I put in, makes me happy.

You can really have fun with this.  You pick the protein, the spice, the flavour, vegetable, the noodle and the next time something completely different.  This is a great way to use leftovers. You can make it as healthy as you like or need. Lower smart point proteins like shrimp, less noodles more vegetables. You choose what you like.

My first version was vegetable broth 1/2 cube, 1/2 a small roasted chicken breast, spinach baby carrots sliced thinly, broad rice noodles cooked,salt, pepper, dried rosemary and oregano and a few drops of hot sauce.  When ready to use, you pour boiling water, fill and shake. For my first try, not bad but lacked a little flavour and heat for my taste.

Of course I tried again. I changed the noodle to capellini, the protein to black bean, carrots became shredded carrots, spinach became kale, spices were a creole mix, and sriracha chili sauce.


Try it and have fun. I know I did.