This hearty soup is an excellent source of vitamin A and folic acid.


  • Stewing beef is often used in a soup like this. But I find that it takes a lot of cooking time before it becomes tender – and I’m always in a hurry. So, I use more tender cuts of beef: either round or loin. Remember, too, that the smaller the cubes, the faster the meat tenderizes.
  • This hearty soup is an excellent source of vitamin A and folic acid.
Makes 4 servings
Cooking time: n/a


  • 6 oz  boneless round steak, cut into  ½-inch (1 cm) cubes 175 g
  • 2 tbsp  all-purpose flour  25 mL
  • ½ cup  chopped onions  125 mL
  • 1 tsp  minced garlic  5 mL
  • ½ cup  chopped carrots  125 mL
  • ½ cup  chopped green bell peppers  125 mL
  • ½ cup  green lentils  125 mL
  • 1  can (19 oz/540 mL) tomatoes, with juice  1
  • 4 ½ cups beef stock or chicken stock  1.125 L
  • 1/3 cup  pearl barley  75 mL
  • 2 tsp  packed brown sugar  10 mL
  • 1½ tsp  dried basil  7 mL
  • 2  bay leaves  2
  • ¼ tsp  freshly ground black pepper  1 mL 


  1. In a bowl coat beef with flour; shake off excess. In a nonstick saucepan sprayed with vegetable spray, cook beef over medium-high heat for 5 minutes or until browned on all sides. Remove meat to a plate; re-spray pan. Add onions and garlic; cook for 2 minutes. Add carrots and green peppers; cook, stirring occasionally, for 4 minutes or until vegetables are softened.
  2. Add browned beef, lentils, tomatoes, stock, barley, brown sugar, basil, bay leaves and pepper; bring to a boil, breaking up tomatoes with back of a spoon. Reduce heat to medium-low; cook, covered, for 45 minutes or until lentils and barley are tender. Ladle soup into bowls. Serve. 


Canada’s Choice per Serving: 3 Carbohydrates, 2 ½ Meat & Alternatives

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005,

Nutritional Information

Per Serving
Calories 317
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 31 mg
Sodium 387 mg
Carbohydrates 49 g
Fiber 7 g
Protein 26 g

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