Italian Beef and Bean Soup
This hearty soup is like a light version of chili and perfect for a crowd. Make it spicy by adding extra red pepper flakes, and sprinkle with Parmesan cheese, if desired. Serve as a main course with crusty bread and a salad.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves 6 to 8
1 lb (500 g) lean Ontario Ground Beef
2 tbsp (25 mL) olive oil
3 cloves Ontario Garlic, minced
1 2 Ontario Carrots, diced
2 1 large Ontario Onion, chopped
8 oz (250 g) Ontario Mushrooms, quartered
1 1 can (28 oz/796 mL) diced tomatoes
2 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
4 cups (1 L) sodium-reduced beef broth
2 tbsp (25 mL) tomato paste
1-1/2 tsp (7 mL) dried Italian herb seasoning
1 tsp (5 mL) dried basil
1 tsp (5 mL) salt
1/4 tsp (1 mL) crushed red pepper flakes
3 2 bay leaves
In large pot, over medium-heat, brown beef in 1 tbsp (15 mL) of the oil, breaking up with wooden spoon, until no longer pink, about 4 minutes. Drain off fat; place meat in bowl.
In the same pot, heat remaining oil over medium heat. Add garlic, carrots, onion and mushrooms and cook until onion is softened, about 4 minutes.
Return meat to pot along with tomatoes, beans, broth, 1 cup (250 mL) water, tomato paste, Italian seasoning, basil, salt, red pepper flakes and bay leaves; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Discard bay leaves before serving.
Nutritional Information:
1 Serving (When recipe serves 8):
PROTEIN: 20 grams
FAT: 9 grams
CARBOHYDRATE: 23 grams
CALORIES: 247
FIBRE: 5 grams
SODIUM: 895 mg
Indian Spiced Red Lentil Soup
Sweet potato adds a touch of sweetness and balances the warm spices while the red lentils provide fibre.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Serves 4
1 tbsp (15 mL) vegetable oil
1 Ontario Onion, chopped
2 cloves Ontario Garlic, minced
2 tsp (10 mL) grated fresh gingerroot
1 tsp (5 mL) ground cumin
1 tsp (5 mL) ground coriander seed
1/2 tsp (2 mL) turmeric
4 cups (1 L) sodium-reduced vegetable broth
1 cup (250 mL) red lentils, rinsed
2 tbsp (25 mL) tomato paste
1 tsp (5 mL) salt
1/4 tsp (1 mL) black pepper
1/8 tsp (0.5 mL) cayenne pepper
1 large Ontario Sweet Potato, peeled and diced
(about 2 cups/500 mL)
Plain yogurt, chopped fresh Ontario Coriander or Parsley (optional)
In large pot, heat oil over medium heat and cook onion until softened, about 5 minutes. Add garlic, ginger, cumin, coriander seed and turmeric; cook, stirring, for 1 minute.
Add broth, lentils, 1-1/2 cups (375 mL) water, tomato paste, salt, pepper and cayenne; bring to boil. Reduce heat, cover and simmer for 15 minutes, stirring occasionally.
Add sweet potato; bring to boil. Reduce heat, cover and cook until lentils and sweet potato are tender, about 15 minutes.
Serve topped with yogurt and chopped coriander, if desired.
Nutritional Information:
1 Serving
PROTEIN: 15 grams
FAT: 4 grams
CARBOHYDRATE: 48 grams
CALORIES: 284
FIBRE: 8 grams
SODIUM: 780 mg
