Beef & Barley Soup
This Beef & Barley Soup provides 7g protein and 180 calories per serving — a nutrient-dense broth-based option for lighter training days. Makes 8 servings with quick stovetop prep, fitting easily into meal plans that require variety without high calorie density. Use it as a low-calorie starter to round out bigger protein targets from your main dishes.
Ingredients
- •Beef Chuck Roast
- •1 Tablespoon Kosher Salt, Plus More For Serving
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Carrots
- •Celery
- •Garlic
- •Tomato Paste(30g)
- •Beef bouillon cube(10g)
- •Thyme, Fresh(10g)
- •Low Sodium Beef Broth(1920g)
- •Soy Sauce, Low Sodium(15g)
- •Barley, Pearl, Dry(240g)
- •Freshly Cracked Black Pepper, To Taste
- •Parsley, Fresh
Instructions
- 1Season the beef all over with the salt. Heat 2 tablespoons of the olive oil in a Dutch oven over medium-high heat. Once the oil just begins to smoke, working in batches, add the meat and cook until browned, 2 to 3 minutes per side. Transfer the meat to a plate.
- 2Reduce the heat to medium. Add the remaining 1 tablespoon oil, onion, carrots, and celery and cook, stirring constantly, until softened, about 5 minutes. If the vegetables are sticking to the bottom of the pot, add a bit of water and scrape up the browned bits. Add the garlic and cook, stirring, until fragrant, about 1 more minute. Stir in the tomato paste and bouillon to combine.
- 3Return the meat to the pot along with any collected juices. Add the thyme leaves, beef stock and soy sauce. Increase the heat to high and bring to a boil, then cover the pot, reduce the heat to low and simmer for 60 minutes.
- 4Stir in the barley and simmer uncovered, stirring occasionally, until the beef and barley are tender, about 30 more minutes. Taste and season with more salt if desired.
- 5Ladle the soup into bowls. Top with cracked black pepper and parsley if desired.
Nutrition — Per Serving
180
calories
7g
protein
6g
fat
- Carbohydrates
- 25g
- Saturated fat
- 0.9g
- Sodium
- 685 mg
- Dietary fiber
- 5.0g
8 servings per batch · ~284g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Beef & Barley Soup have per serving?
Each serving contains 7g of protein and 180 calories with 6g fat and 25g carbs. This is a light soup better suited as a side or starter than a primary protein course.
How long does Beef & Barley Soup take to prep?
This quick prep soup yields 8 servings per batch, making it extremely efficient for weekly meal prep. You get multiple servings from one stovetop session.
Is Beef & Barley Soup good for fat loss?
At 180 calories per serving, this soup is calorie-efficient for fat loss phases and can serve as a high-volume, low-calorie addition to your meal plan. However, you'll need to pair it with a separate protein source to hit daily protein targets.
