Beef, Tomato and Vegetable Soup
This simple recipe is full of vegetables that are inexpensive and available year-round. Try this healthy and hearty soup to help you meet your goal of 7–10 servings of vegetables and fruit every day.
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2 TbspÌýCanola oilÌý30 mL
1 lbÌýLean ground beefÌý454 g
1 mediumÌýOnion, dicedÌý1 medium
½ cupÌýCelery, mincedÌý125 mL
2 TbspÌýTomato pasteÌý30 mL
8 cupsÌýWaterÌý2 L
1–14 ounce canÌýNo salt added canned tomatoesÌý1–398 mL can
2 lb / 1 bagÌýMixed frozen vegetableÌý1 kg bag
1 cupÌýPotato, dicedÌý250 mL
2 TbspÌýParsley, driedÌý30 mL
1 tspÌýOregano, driedÌý5 mL
1 tspÌýBasil, driedÌý5 mL
1 tspÌýGarlic powderÌý5 mL
3 cupsÌýSmall whole grain pasta, dryÌý750 mL
Directions:
1.ÌýIn a large pot, heat half of oil, add ground meat and cook until browned. Drain all fat and set meat aside.
2.ÌýIn the same pot, heat remainder of oil, add onion; cook on medium heat until onion is soft. Add the cooked ground beef, celery and tomato paste.
3.ÌýAdd water and bring to a boil.
4.ÌýAdd canned tomatoes, mixed vegetables and potato; bring to a boil.
5.ÌýAdd parsley, oregano, basil, and garlic powder.
6.ÌýAdd pasta; bring to a boil, reduce heat.
7.ÌýCook on medium heat for 10 to 15 minutes or until pasta is cooked.
8.ÌýAdjust seasoning to taste; add more water if soup is too thick.
Makes 12 servings (375 mL/ 1 ½ cups/ 405 g)
Per Serving: 260 calories, 7 g fat, (2 g saturated fat, 0 g trans fat), 140 mg sodium, 36 g carbohydrate, 14 g protein, 5 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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