By HighSatiety diet: Meals that keep you fuller for longer.
Lamb and Barley Soup
1 step
Prep:5minCook:1h 5min
This winter warmer takes a little bit longer to prepare than most of the HighSatiety diet recipes, however, it is worth the effort. Even though this dish is not high in fibre, barley contains the highest amount of beta-glucan, a soluble fibre which has shown beneficial effects on reducing hunger. As well as beta-glucan, the low energy density and high protein content are sure to keep you fuller for longer. This recipe also works with other meats such as beef or chicken and for a vegan version with even fewer calories, substitute slices of two red peppers in place of the lamb and use a vegan Worcestershire sauce alternative.
Updated at: Wed, 21 Feb 2024 00:46:48 GMT
Nutrition balance score
Good
Glycemic Index
24
Low
Glycemic Load
6
Low
Nutrition per serving
Calories345.2 kcal (17%)
Total Fat15.9 g (23%)
Carbs24.3 g (9%)
Sugars4.4 g (5%)
Protein27.5 g (55%)
Sodium924.7 mg (46%)
Fiber4.2 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
Instructions
Step 1
Heat the oil in a large saucepan and fry off the lamb for 5 to 10 minutes with a sprinkle of salt. Remove the lamb from the pan, leaving the juice, and set aside. Slice up the leek, carrot and celery and finely chop the garlic. Heat these in the pan for 5 minutes before adding the stock, lamb and all the other ingredients and season with salt and black pepper. On low heat, leave for 60 minutes to allow the barley to cook, stirring occasionally to ensure the soup does not catch. If the soup needs more liquid as it cooks, add water as necessary. Suggested servings: Three large portions.
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