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Beef Barley and Lima Bean Soup

Whole grains are great for your body—particularly your heart. And bread isn’t the only place you can find them. This hearty winter soup features barley, the whole grain with the highest fiber content available, according to the Whole Grains Council.


  • 1 c. chopped onion 

  • 1 c. chopped carrots 

  • 1 can (14.5 oz.) low-sodium beef broth 

  • 1 lb. lean beef stew meat, cut in ½-inch cubes 

  • 4 c. water 

  • ¼ c. dry barley 

  • ¼ tsp. salt 

  • ¼ tsp. pepper 

  • 3 c. cooked (1 c. dry) large lima beans or 2 cans (15 oz. each) butter beans, drained 

  • 2 Tbsp. minced parsley 


  • Place onion and carrots in a large dry saucepan.
  • Cook over high heat, stirring frequently until vegetables start to brown and stick.
  • Add ½ cup broth; stir to release brown bits. Cook until liquid evaporates and vegetables begin to stick again, about 5 minutes. Add ½ cup broth and continue cooking until liquid evaporates and vegetables are soft and golden brown.
  • Add meat and cook until no longer pink. Stir in remaining broth, water, barley, salt and pepper. Simmer, covered, 25 minutes.
  • Add beans and parsley; cook 10 minutes or until barley is soft.

Serves 6.

Nutrition information per serving: 280 calories, 24 g protein, 6 g fat, 9 g fiber, 120 mg sodium, 45 mg cholesterol