It’s cold outside…. Warm-up with hearty and healthy soups. Several soups are healthy and flavorful and also low in calories, sodium, and saturated fat. Great soup choices include lentil, chili, vegetable, tomato basil, and others. Look for options with beans, lots of vegetables, and lean meats. Below is a recipe for Beef and Vegetable Soup. Enjoy!
Karen Bunnell, RD, LMNT
Tip – If you opt for canned soup, try low sodium options.
Beef and Vegetable Soup
Ingredients
- 1 lb beef stew meat
- 2 T canola oil
- 1/2 cup onion chopped
- 1 large garlic clove
- 1 32 oz container of beef or vegetable broth
- 1 14.5 oz can diced tomatoes
- 1 quart of water
- 1 tsp bay leaves
- 1 package of frozen vegetables (vegetable soup mix)
- 1/2 tsp oregano, thyme, basil
- 1/2 c dry brown rice
Directions
Cook beef, onions, and garlic in stock pot until beef browned. Add broth, tomatoes, bay leaves and water and bring to a boil. Simmer for 1 hour, covered. Add frozen vegetables, remaining spices, and rice. Bring to a boil. Cover and simmer for 30 minutes or until rice is cooked.
Nutrition Facts
Serving Size: 1/4 recipe
Servings Per Recipe: 4
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Amount Per Serving
Calories 412
Total Fat 19 g
Saturated Fat 5 g
Cholesterol 60 mg
Sodium 611 mg
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Total Carbohydrate 36 g
Dietary Fiber 4 g
Protein 25 g
