This is a soup that will surely warm you up on a cold winter night. Salsa adds a complex flavor with heat. Choose the salsa from medium to hot to suit your taste. Whole grain barley adds great texture and extra nutrients.

  • 1/2 tablespoon canola oil
  • 1 large onion, diced
  • 3/4 pound extra lean ground beef
  • salt and pepper to taste
  • 1 teaspoon minced garlic
  • 6 cups fat-free chicken broth or beef broth, divided
  • 1/3 cup barley, quick pearled*
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup salsa
  • salt and pepper to taste

In a large soup pot, heat oil. Add onions and cook until translucent. Push to the side and add the meat. Cook until brown. Sprinkle with salt and pepper. Add garlic and cook 1 minute. Add 4 cups broth, barley, chili powder, cumin, and beans. Bring to a boil and continue to boil gently for 10 minute or until barley is tender. Add salsa and simmer until ready to serve. Add salt and pepper to taste. If soup is too thick, add additional broth to thin to desired consistency.

*Note: If using regular pearled barley, it will need to be cooked for about 40 minutes.

Makes 12 cups

Serves 6

Nutritional Information per serving:

Calories: 250 Fat, gm.: 11 Protein, gm.: 15 Carbs, gm.: 22 Cholesterol, mg.: 40 Fiber, gm.: 4.8