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Vegetable Beef Soup

Per Serving

Vegetable Beef Soup

Makes: 10
Serving Size: 1 cup
Calories 140
Fat 2.5 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 21 g
Fiber 4 g
Sugars 4 g
Cholesterol 10 mg
Sodium 465 mg (without added salt)
Protein 10 g
Choices: Starch 1, Vegetable 1, Lean meat 1
  • Makes: 10
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 30 minutes

Ingredients

1 Tbsp. olive oil
1/2 lb. lean sirloin, cut into small cubes
Salt and pepper to taste
2 cups finely chopped onion
1/8 tsp. ground cloves
3 garlic cloves, minced
2 bay leaves
4 cups low-fat, reduced-sodium chicken broth
1 can (14.5 oz.) diced tomatoes
1 can (15 oz.) navy beans
2 cups frozen corn, thawed
1 med. zucchini, diced
1/4 cup chopped parsley
1/2 tsp. ground red pepper

Directions

  1. Heat the oil in a large stockpot over medium heat. Sprinkle the beef with salt and pepper to taste. Add in the beef, and sauté for 3 minutes.
  2. Remove the beef from the pot and set aside. Add the onion, cloves, garlic and bay leaves, and cook for 10 minutes.
  3. Add the broth and tomatoes, and bring to a boil. Add the navy beans, and cook for 10 minutes. Stir in the corn, zucchini, parsley, and red pepper, and bring to a boil. Reduce the heat, add back the beef, and simmer for 5 minutes. Discard the bay leaves.
 

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