Lamb and Barley Soup

By Ms. Lizz

Ingredients
  • 1 tablespoon extra virgin olive oil

  • 1 pound lamb cubes, cut into bite-size pieces

  • 1 small onion, chopped

  • 2 carrots, chopped

  • 4 celery ribs, chopped

  • 1 garlic clove, minced

  • 7 cups reduced-sodium chicken broth (from two 32-ounce cartons)

  • 2 tablespoons tomato paste (optional)

  • 2/3 cup regular barley

  • 3/4 teaspoon dried rosemary, crumbled

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon ground black pepper

Directions
  1. Heat the oil in a large soup pot over low heat. Add the lamb and cook, stirring frequently, until browned all over, 3 to 5 minutes. Remove to a plate. Stir the onion, carrots, celery, and garlic into the pot. Cover and cook, stirring occasionally, until the vegetables begin to soften, about 10 minutes.

  2. Return the lamb to the pot and add the broth. Bring to a simmer and add the tomato paste (if using), barley, rosemary, oregano, and pepper. Partially cover and cook until the barley is tender-chewy, 45 to 55 minutes. Skim fat from the surface of the soup if necessary.


Nutritional Facts

Servings
8
1 Serving
Calories 170 (Calories from Fat 45)
Total Fat 5g (Saturated Fat 1 1/2g
Trans Fat 0g)
Cholesterol 30mg
Sodium 560mg
Total Carbohydrate 17g (Dietary Fiber 4g
Sugars 2g)
Protein 15g Percent Daily Value*
Vitamin A 40%
Vitamin C 2%
Calcium 4%
Iron 10% Exchanges
1 Starch
0 Other Carbohydrate
0 Vegetable
1 1/2 Lean Meat Carbohydrate Choices
1

dinner barley soup lamb carbs under 20g carbs under 45g vitamin a vitamin c stovetop main dish

1 reply

AddassaMari
AddassaMari 2010-01-06 23:05:24 -0600 Report

I used to make a similar soup with white rice and fresh herbs plus a generous handful of parsley in the finish product. Looked for one with an alternative grain since I was diagnosed, but never thought of using barley. Thanks.