ITALIAN-STYLE HAMBURGER SOUP
FROM CANADA BEEF Inc. Many hamburger soups start with high-sodium packaged soup mixes, but this one uses seasonings, sodium-reduced broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach. Hamburger soups are everyone’s favourite. This simple scratch version can be made with just about whatever vegetables you have in the fridge or freezer. It’s super hearty – a stew-soup or “stoup” as one of our recipe testing families commented.
1 lb (500 g) Extra Lean or Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
1 cup (250 mL) EACH thinly sliced carrot, celery and zucchini
1-1/2 tsp (7 mL) dried Italian herb seasoning
1/4 tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 pkg (900 mL) sodium-reduced chicken broth
1 can (213 mL) tomato sauce
1 cup (250 mL) shredded fresh spinach (optional)
1/4 cup (50 mL) chopped fresh parsley (optional)
1/2 cup (125 mL) broken whole wheat spaghetti
Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning, and chili pepper flakes (if using) in Dutch oven over medium-high heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley (if using). Stir in pasta; simmer for 10 minutes or until pasta is tender. Makes: 8 servings
Per Serving (made with extra lean beef): 179 Calories, 17 g protein, 5 g fat, 2 g saturated fat, 19 g carbohydrate, 3 g fibre, 620 mg sodium;good source of iron (21% DV), excellent source of zinc (33% DV).
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