Italian-style hamburger soup

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.

Preparation: 15 minutes

Cooking: 40 minutes

Ingredients

• 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 or beef 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

Directions

1. 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.
2. Add tomatoes, broth and tomato sauce; bring to boil. Reduce heat and simmer for 15 minutes.
3. Add spinach and parsley (if using). Stir in pasta; simmer for 10 minutes or until pasta is tender.

Makes 8 servings.

Nutritional information per serving

• Calories: 179
• Protein: 17 g
• Fat: 5 g
  • Saturated fat: 2 g
• Carbohydrate: 19 g
  • Fibre: 3 g
• Sodium: 620 mg
• Good source of iron (21% DV) and excellent source of zinc (33% DV)

Heart-Healthy Makeover: 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.

Recipe provided courtesy of Beef Information Centre

Posted August 2007.