Brown Windsor soup with pearl barley

beef soup

Serves 6

  • 1 large knob butter

  • olive oil

  • 500 g quality stewing steak, diced

  • 1 tablespoon Marmite

  • 1 splash of Worcestershire sauce

  • 1 medium red onion, peeled and chopped

  • 2 carrots, peeled and chopped

  • 3 sticks of celery, trimmed and chopped

  • 1 bay leaf

  • 1 sprig of fresh rosemary

  • 1 tablespoon flour

  • sea salt

  • freshly ground black pepper

  • 2 litres organic beef stock

  • 150 g pearl barley

Melt the butter in a large saucepan over a medium heat and add a splash of oil. Lightly brown the meat in the pan, then stir in the Marmite and Worcestershire sauce. Turn the heat up and keep stirring as the meat browns further. It will release lots of juices – just keep stirring and cooking until all the liquid has evaporated.



Throw in the chopped veggies, bay leaf and rosemary sprig, place a lid on top and sweat gently on a low heat until softened.



Stir in the flour and, after a minute, pour in the stock. Season well with salt and pepper and bring to the boil. Turn the heat down to a simmer, add the pearl barley and cook gently for about an hour.



Take the pan off the heat and discard the rosemary sprig and bay leaf. Whiz the soup with a hand-held blender for a couple of seconds, so it thickens, but there are still some chunky bits in it, then give everything a good stir. Serve with hunks of soda bread.

Nutritional Information

Brown Windsor soup with pearl barley

With succulent stewed beef

More Beef recipes ->
0 foodies cooked this
Tuck into this hearty and thick beef soup for a proper winter warmer
Serves 6
1h 20m
Super easy
Method

Serve the brown Windsor soup in mugs with hunks of rustic soda bread to mop up every delicious drop.

Melt the butter in a large saucepan over a medium heat and add a splash of oil. Lightly brown the meat in the pan, then stir in the Marmite and Worcestershire sauce. Turn the heat up and keep stirring as the meat browns further. It will release lots of juices – just keep stirring and cooking until all the liquid has evaporated.

Throw in the chopped veggies, bay leaf and rosemary sprig, place a lid on top and sweat gently on a low heat until softened.

Stir in the flour and, after a minute, pour in the stock. Season well with salt and pepper and bring to the boil. Turn the heat down to a simmer, add the pearl barley and cook gently for about an hour.

Take the pan off the heat and discard the rosemary sprig and bay leaf. Whiz the soup with a hand-held blender for a couple of seconds, so it thickens, but there are still some chunky bits in it, then give everything a good stir. Serve with hunks of soda bread.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 321
    16%
  • Carbs 26.4g
    10%
  • Sugar 4.3g 5%
  • Fat 9.9g 14%
  • Saturates 3.5g 18%
  • Protein 29.6g 66%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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