Lazy Day Beef and Vegetable Soup - prepared by Nancy Degner - KTIV News 4 Sioux City IA: News, Weather and Sports

Lazy Day Beef and Vegetable Soup - prepared by Nancy Degner, Executive Director of the Iowa Beef Industry Council

Posted:

Lazy Day Beef and Vegetable Soup - prepared by Nancy Degner, Executive Director of the Iowa Beef Industry Council

Total preparation and cooking time on high setting:  6-1/2 hours
Total preparation and cooking time on low setting:  9-1/2 hours

(Reduced Sodium Version)

• 2-1/2 pounds beef for stew, cut into 3/4-inch pieces
• 2 cans (14 to 14-1/2 ounces each) reduced-sodium beef broth
• 1 can (15 ounces) reduced-sodium chickpeas, drained
• 1 can (14-1/2 ounces) no-salt added diced tomatoes with garlic and onion, undrained
• 1 cup water
• 1 teaspoon salt
• 1 teaspoon dried Italian seasoning, crushed
• 1/2 teaspoon pepper
• 2 cups frozen mixed vegetables
• 1 cup uncooked ditalini or other small pasta
• Shredded Romano cheese (optional)

1. Combine beef, broth, chickpeas, tomatoes, water, salt, Italian seasoning and pepper in 4-1/2 to 5-1/2-quart slow cooker; mix well. Cover and cook on HIGH 5 hours, or on LOW 8 hours.  (No stirring is necessary during cooking.)

2. Stir in mixed vegetables and pasta.  Continue cooking, covered, 1 hour or until beef and pasta are tender.  Stir well before serving.  Serve with cheese, if desired.

Makes 6 to 8 servings (1½ to 2 cups each.)

Nutrition information per serving, 1/6 of recipe: 389 calories; 11 g fat (4 g saturated fat; 4 g monounsaturated fat); 94 mg cholesterol; 481 mg sodium; 34 g carbohydrate; 5.4 g fiber; 41 g protein; 5.3 mg niacin; 0.4 mg vitamin B6; 2.8 mcg vitamin B12; 4.8 mg iron; 22.6 mcg selenium; 7.4 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Nutrition information per serving, 1/8 of recipe: 292 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 71 mg cholesterol; 360 mg sodium; 26 g carbohydrate; 4.1 g fiber; 31 g protein; 4.0 mg niacin; 0.3 mg vitamin B6; 2.1 mcg vitamin B12; 3.6 mg iron; 17.0 mcg selenium; 5.6 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B12, iron, selenium and zinc; and a good source of fiber and vitamin B6.

(Regular Version)

• 2½ pounds beef for stew, cut into ¾-inch pieces
• 2 cans (14 to 14½ ounces each) ready-to-serve beef broth
• 1 can (15 ounces) chickpeas, drained
• 1 can (14½ ounces) diced tomatoes with garlic and onions, undrained
• 1 cup water
• 1 teaspoon salt
• 1 teaspoon dried Italian seasoning, crushed
• ½ teaspoon pepper
• 2 cups frozen mixed vegetables
• 1 cup uncooked ditalini or other small pasta
• Shredded Romano cheese (optional)

1. Combine beef, broth, chickpeas, tomatoes, water, salt, Italian seasoning and pepper in 4½ to 5½-quart slow cooker; mix well.  Cover and cook on HIGH 5 hours or on LOW 8 hours.  (No stirring is necessary during cooking.)

2. Stir in mixed vegetables and pasta.  Continue cooking, covered, 1 hour or until beef and pasta are tender.  Stir well before serving.  Serve with cheese, if desired.

Makes 6 to 8 servings (1½ to 2 cups each.)

Recipe courtesy of The Beef Checkoff

Here's the web version:   http://www.beefitswhatsfordinner.com/recipe.aspx?id=2957

Powered by Frankly