Steak and tomato soup
Makes 2 to 3 servings
Buy a small steak to create a full meal soup for two. Chockfull of vegetables and beef, this soup tastes fresh and delicious with little effort to get it on the table.
- 1 beef grilling steak, about 6 oz/175 g (such as rib eye, striploin or tenderloin)
- 2 cloves garlic, minced
- 1 tsp (5 mL) dried oregano
- 1/4 tsp (1 mL) hot pepper flakes
- 1 tbsp (15 mL) canola oil
- 1 onion, thinly sliced
- 1 stalk celery, thinly sliced
- 3 cups (750 mL) low sodium beef or chicken stock
- 1 1/2 cups (375 mL) diced canned tomatoes with juices
- 2 cups (500 mL) frozen mixed vegetables
- 1 tbsp (15 mL) Worcestershire sauce
- Trim visible fat from steak and discard. Thinly slice steak and place in bowl. Add garlic, oregano and hot pepper flakes and toss to coat; set aside.
- In nonstick skillet heat half of the oil over medium high heat and brown steak on both sides, reserving any garlic and herbs for onions. Remove to plate.
- Add remaining oil to soup pot over medium heat and add onion, celery and any remaining garlic and herbs from steak and cook, stirring for 7 minutes or until softened. Add stock, tomatoes, vegetables and Worcestershire sauce and bring to a boil. Add browned steak; reduce heat and simmer for 15 minutes for flavours to develop.
Tip: Use frozen diced vegetables like carrots, peas and corn or green beans for the vegetables. Any small vegetable mixes will work well too.
Nutrition information per serving
- Calories: 242
- Protein: 19 g
- Fat: 9 g
- Saturated fat: 2 g
- Cholesterol: 25 g
- Carbohydrates: 24 g
- Sodium: 517 mg
- Potassium: 841 mg
Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.