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Mushroom Barley and Beef Soup
Low Gi Mushroom, Barley and Beef Soup

Hearty, filling and low GI, this soup recipe is ideal for making up a big batch and freezing for lunches when you're in a hurry.

Low GI Mushroom, Barley and Beef Soup

By WLR's Food Information Executive, Laurence Beeken

Ingredients

  • 1 Onion/50g Onions, Red, Raw, Average
  • 2 Cloves/6g Garlic, Raw, Average
  • 1lb/454g Mushrooms, Button, Average
  • 1 Med Stalk/40g Celery, Raw Average, Usda Average
  • 1oz/28g Carrots, Whole, Raw, Peeled, Average
  • 3 Tsps/3g Thyme, Fresh, Average
  • 1 Tbsp/15ml Oil, Sunflower, Average
  • 8oz/227g Beef, Mince, Extra Lean, Raw, Average
  • 2 Tbsps/30g Tomato Puree, Average
  • 3 Tsps/15ml Vinegar, Balsamic, Average
  • ¼ Tsp/1.3g Salt, Table, Average
  • ¼ Tsp/0.5g Pepper, Black, Freshly Ground, Average
  • 1½ Pints/852ml Stock Cubes, Beef Flavour, Made Up, Oxo
  • 1¼ Pints/710.4ml Water, Mineral Or Tap
  • 4oz/112g Pearl Barley, Raw, Average
  • 1oz/28g Bay Leaves, Dried, Average
  • 1lb/454g Beans, Black, in Salted Water, Canned, Epicure

Method

  1. Peel the onion. Peel and crush the garlic cloves.
  2. Chop the onion, carrot and celery. Slice the mushrooms
  3. Chop the thyme if using fresh.
  4. Drain and rinse the beans.
  5. Place a heavy based pan over a high heat, add the oil and cook the beef until it is no longer pink.
  6. Reduce the heat to medium, add the onion and garlic and cook for 5 minutes, stirring, until soft. Add the mushroom, celery, carrot and thyme and cook for a further 15 minutes, stirring occasionally until the liquid has evaporated.
  7. Add the tomato puree, vinegar, salt and pepper and stir the mixture until the vegetable are thoroughly coated.
  8. Add the stock, water, pearl barley and bay leaf and bring to the boil.
  9. Reduce the heat, cover the pan and simmer for 45 minutes or until the barley is tender.
  10. Add the drained beans and heat through.
  11. Remove the bay leaf and serve

As an alternative you can substitute the pearl barley for a soup and both mixture which should be cooked beforehand according to the packet instructions. Turkey mince would make a low fat alternative to the beef.

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