So Simple Meaty Minestrone

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This soup is ready in a snap with Big Batch Beef in the freezer. You can substitute 1/2 lb (250 g) lean ground beef if you like, browning in a pan with 1/2 onion (diced) and adding to soup.
15 Minutes

6 Servings

1 cup (250 mL) Big Batch Beef
2 cans (540 mL EACH) diced Italian-style stewed tomatoes
2 cups (500 mL) frozen mixed vegetables
2 cups (500 mL) water or chicken stock/broth
1 can (540 mL) kidney beans, drained and rinsed
¾ cup (175 mL) alphabet pasta or broken spaghetti pasta

Combine beef, tomatoes, vegetables, water or stock and kidney beans in saucepan; heat to simmer.
Stir in pasta; simmer, stirring occasionally, until pasta is al dente, about 10 to 15 minutes.
Big Batch Beef: In large deep skillet, cook 4 lb (2 kg) Ground Beef using medium-high heat for 9 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain in colander. Return to skillet and add 4 EACH onions and cloves garlic, minced; simmer for 12 to 15 minutes or until vegetables are softened. Spread mixture in single layer on several foil-lined baking trays; cover loosely with plastic wrap and freeze just until meat is firm (about 1 hour). Loosen frozen beef into small chunks; scoop meal-sized portions into freezer bags or sealable containers. Freeze for up to 3 months. Makes 10 cups (2.5 L).

Mexican Beef Hot Pot

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The recipe for this easy one-pot Mexican Beef dish is a satisfying beef soup takes only 17 minutes from start to finish.
12 Minutes

4 Servings

1 lb (500 g) Lean Ground Beef Sirloin, Round or Chuck, or Lean Ground Beef
1 package (35 g) taco seasoning mix
1 ¾ cup (425 mL) salsa
1 cup (250 mL) beef broth
½ cup (125 mL) instant rice
2 cup (500 mL) frozen mixed vegetables

Cook ground beef in a large saucepan for 8 to 10 minutes, breaking up with back of spoon, until browned and thoroughly cooked; drain.
Add seasoning mix, salsa, broth, and 4 cups (1 L) water. Bring to a boil. Stir in rice; reduce heat, cover and cook about 5 minutes.
Stir in vegetables and heat through. Serve with nachos or toasted flat bread.

Tip: Substitute orzo or broken spaghetti pasta for rice; simmer just until pasta is tender.

MMMMM-Minestrone

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Nothing says home quite as well as enjoying a bowl of this hearty homemade soup. Spaghetti is the perfect pasta for speedy soup since it cooks in just minutes. Each serving is an excellent source of zinc and vitamin A.
15 Minutes

10 Servings

1 tbsp (15 mL) olive oil
1 onion, chopped
2 EACH stalk of celery and carrot, chopped
3 cloves garlic, minced
1 lb (500 g) Canadian Lean or Extra Lean Ground Beef Sirloin*
¾ tsp (4 mL) dried basil
¾ tsp (4 mL) crushed rosemary
¼ tsp (1 mL) crushed red pepper flakes
1 can, ( 19 oz/ 540 mL), kidney beans, drained and rinsed
1 can, (48 oz/1.36 L), tomato juice
1 cup (250 mL) broken spaghetti noodles
¼ cup (50 mL) EACH chopped fresh parsley and grated Parmesan cheese, optional

Heat oil over medium heat, in saucepan. Add onion, celery, carrots and garlic. Cook, stirring, until softened, about 3 minutes. Add beef; cook, breaking up with back of spoon, until browned, about 5 minutes. Drain, if desired.
Stir in basil, rosemary, red pepper flakes and beans. Add tomato juice; bring to boil. Add noodles.
Reduce heat and simmer, uncovered, until spaghetti is tender, about 12 minutes. Stir in parsley and garnish each serving with some Parmesan cheese, if using.
*Other Options: Lean/Extra Lean Ground Round, Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Soup’s are more substantial adding lean ground beef and using tomato juice instead of broth.
Good source of iron (24% DV) and excellent source of zinc (30% DV), 23% DV sodium, 32% DV vitamin A.

Vietnamese Beef Soup

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This fragrant, delicious and healthful beef soup recipe makes a meal in a bowl that cooks in minutes. Boiling stock is poured over paper-thin slices of raw beef in each serving bowl, instantly cooking the beef in this delicious Vietnamese Beef Soup.
40 Minutes

4 Servings

8 cup (2 L) beef stock
2 shallots, minced
1 tbsp (15 mL) peeled, grated ginger root (1/2 inch/1 cm slice)
1 tsp (5 mL) ground Chinese 5 spice mixture
2 whole cloves
1 lb (0.45 kg) Grilling Steak (Top Sirloin or Tenderloin), frozen for 30 minutes for easier slicing
8 oz (250 g) rice stick noodles, vermicelli or ¼ inch (5 mm) wide flat noodles
2 tbsp (30 mL) oyster sauce
¼ tsp (1 mL) pepper
1 ½ cup (375 mL) fresh bean sprouts
2 green onions, thinly sliced
Lime wedges, fresh torn basil or cilantro leaves and sliced

In large saucepan over high heat, combine stock, shallots, ginger root, Chinese 5 spices and cloves; bring to boil. Reduce heat to medium; simmer covered for 30 minutes. Remove and discard cloves.
Meanwhile use cleaver or large knife to slice beef across the grain on diagonal into paper-thin slices 2 inches (5 cm) long. Place slices on a plate, cover tightly and refrigerate. Soak noodles in hot water for 15 minutes; drain and set aside.
Add soaked noodles, oyster sauce and pepper to stock; bring to boil for 3 minutes. Divide beef slices, bean sprouts and green onions equally among 4 large soup bowls. Carefully ladle some of the boiling hot stock into each bowl to cook the beef. Serve with lime wedges, basil, cilantro and red or green chilies as condiments, if desired.

Quick Beef and Barley Soup

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This hearty soup is easy to make with leftover pot roast or oven roast beef.
15 Minutes

9 Cup Servings

1 tbsp (15 mL) vegetable oil
1 onion, diced
2 cloves garlic, minced
1 EACH, large carrot and stalk celery, sliced
½ tsp (2 mL) dried thyme leaves
½ tsp (2 mL) salt
½ tsp (2 mL) freshly ground pepper
1 tbsp (15 mL) tomato paste
¾ cup (175 mL) pearl barley
1 can (540 mL) diced stewed tomatoes
3 cups (750 mL) cubed cooked roast beef

Heat vegetable oil in large pot. Add onion, garlic, carrot, celery, thyme, salt and pepper. Cook over medium-high heat to soften, about 2 minutes.
Add tomato paste, stirring to coat vegetables. Add barley, beef broth, 3 cups (750 mL) water and stewed tomatoes. Bring to boil; reduce heat and simmer, stirring occasionally, until barley is tender, about 15 minutes.
Add Add cooked beef; heat through, about 2 minutes.

Beef and Barley Soup

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You can use Beef Simmering Steak instead of Stewing Cubes in this recipe, if you like. Trim the steak and cut into 1-inch (2.5 cm) cubes.
120 Minutes

8 Servings

1 tbsp (15 mL) vegetable oil
1 lb (500 g) Beef Stewing Cubes, trimmed
6 cup (1.5 L) vegetables, cut in small pieces (i.e. onions, carrots, celery, rutabaga and/or potatoes)
¼ cup (50 mL) pot or pearl barley
1 can (10 oz/284 mL) beef broth
¼ tsp (1 mL) dried thyme
¼ tsp (1 mL) dillweed
¼ tsp (1 mL) pepper
1 bay leaf

Heat oil in Dutch oven over medium-high heat; brown beef cubes. Stir in vegetables, barley, broth, thyme, dillweed, pepper and bay leaf.
Add 4 cups (1 L) water; bring to boil. Reduce heat to simmer; cover and cook for about 2 hours or until beef and barley are tender.
Discard bay leaf before serving.

Source of iron (13% DV) and excellent source of zinc (39% DV).

Rustic Italian Beef and Tomato Soup

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This simple beef based meal-soup recipe has two unlikely ingredients: tomato juice and day-old bread. The bread is an old-fashioned no-fat trick for thickening. A half cup (125 mL) of tomato juice represents one Food Guide Serving of vegetables.
30 Minutes

8 Servings

2 tbsp (30 mL) olive oil
1 onion, chopped
2 carrots, sliced into half rounds
4 cloves garlic, minced
½ tsp (2 mL) dried rosemary, crumbled
¼ tsp (1 mL) EACH salt and pepper
3 cups (750 mL) tomato juice
1 cup (250 mL) sodium-reduced beef broth
2 cups (500 mL) slivers of thinly sliced cooked roast beef OR cooked Extra Lean Ground Beef (see Cook’s Notes below)
3 cups (750 mL) large cubes day-old baguette, French stick or ciabatta bread
¼ cup (50 mL) Parmigiano-Reggiano or Romano cheese, grated
¼ cup (50 mL) fresh basil or parsley, minced

Heat oil over medium-high heat in large saucepan; cook onion, carrots, garlic, rosemary, salt and pepper, stirring occasionally, until softened, about 8 minutes.
Add tomato juice, beef broth and 1 cup (250 mL) water; bring to boil. Reduce heat and simmer for 10 minutes.
Add beef and bread; stir until bread has ‘melted’ into soup and soup thickens, about 8 minutes. Stir in cheese and basil.
Cook’s Notes: To get 2 cups (500 mL) cooked ground beef, cook 1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin or Ground Beef in non-stick skillet, over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon while cooking. Cook until browned and completely cooked. Drain.

Good source of iron (17% DV) and excellent source of zinc (33% DV), 28% DV sodium.

Goulash-Style Beef Hamburger Soup

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Hungarian flavours, lots of vegetables and seasonings make this main-course beef hamburger soup an interesting departure from traditional Hamburger Soup recipes. You can use almost any mix of vegetables you want, even frozen if you like.
35 Minutes

6 Servings

1 lb (500 g) Extra Lean Ground Beef Sirloin, Round or Extra Lean/Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
1 EACH carrot and celery stalk, thinly sliced
8 oz (250 g) sliced mushrooms
2 tbsp (30 mL) paprika
½ tsp (2 mL) caraway seed
¼ tsp (1 mL) chili pepper flakes (optional)
1 potato, scrubbed and cut into chunks
1 pkg (900 mL) sodium-reduced chicken or beef broth
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) tomato paste
2 tbsp (30 mL) sodium-reduced soy sauce
½ cup (125 mL) frozen peas

Cook beef, onion, garlic, carrot, celery, mushrooms, paprika, caraway seed and chili pepper flakes in Dutch oven over medium heat for 10 to 15 minutes or until meat is thoroughly cooked and any liquid has evaporated. Drain if desired.
Add potato, broth, parsley, tomato paste and soy sauce; bring to boil. Reduce heat and simmer for 15 minutes.
Add peas; simmer for 5 minutes.

Heart-Healthy Makeover: We used an abundance of veggies, lean beef plus sodium-reduced broth for a heart-healthy approach. Hungarian spices, soy sauce and fresh parsley pump up the flavour.
Good source of iron (21% DV) and excellent source of zinc (44% DV), 28% DV sodium.

Orient Express

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Make this speedy soup for a so simple after work dinner.
20 Minutes

8 Servings

1 lb (500 g) Lean Ground Beef Sirloin*
¼ cup (50 mL) fresh coriander leaves, minced
1 tbsp (15 mL) minced ginger root
1 tbsp (15 mL) minced green onion
1 tbsp (15 mL) minced garlic
2 packages (900 mL EACH) chicken broth
⅓ tsp (2 mL) dried chili flakes,optional
1 package (153 g) KNORR® Sides Plus™ Teriyaki Noodles with Asian Style Vegetables, uncooked
Limes and soy sauce

Pan-fry ground sirloin, coriander, ginger, onion and garlic in large saucepan until beef is cooked, about 8 minutes; drain.
Stir in broth and chili flakes. Bring to boil. Stir in package of Knorr Sides Plus.
Reduce heat; simmer for 10 minutes. Season to taste with fresh lime juice and soy sauce. Garnish with additional sliced green onion or chopped fresh coriander if desired.
*Other options: Lean Ground Round, Chuck or Lean Ground Beef

Source of iron (13% DV), excellent source of zinc (29% DV), 37% DV sodium.

Italian-Style Beef Hamburger Soup

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This simple version of minestrone can be made with just about whatever vegetables you have in the fridge or freezer and Lean Ground Beef Sirloin.
40 Minutes

8 Servings

1 lb (500 g) Extra lean or Lean Ground Beef Sirloin or Round*
1 large onion, chopped
4 garlic cloves, minced
1 cup (250 mL) EACH thinly sliced carrot, celery and zucchini
1 ½ tsp (7 mL) dried Italian herb seasoning
¼ 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)
¼ cup (50 mL) chopped fresh parsley (optional)
½ cup (125 mL) broken whole wheat spaghetti

Cook beef, onion, garlic, carrot, celery, zucchini, Italian seasoning and chili pepper flakes in a Dutch oven over medium-high heat for 10 to 15 minutes until meat is thoroughly cooked and any liquid has evaporated.
Add tomatoes, broth and tomato sauce; bring to a boil. Reduce heat and simmer for 15 minutes.
Add spinach and parsley; stir in pasta; simmer 10 minutes longer or until pasta is tender.
*Other Options: Lean Ground Chuck, Lean/Extra Lean Ground Beef

Bright Idea: Many hamburger soups start with a base of high-sodium packaged soup mixes, but this simple scratch version uses seasonings, low-sodium broth and canned tomatoes instead. Whole wheat pasta, an abundance of veggies, plus lean beef round out this heart-healthy approach.
Good source of iron (21% DV) and excellent source of zinc (33% D).

Hearty Beef Minestrone Soup

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This stew-like minestrone is hearty enough to be a main course. It’s a beefy soup that both kids and parents will love.
40 Minutes

8 Servings

1 lb (500 g) Extra Lean Ground Beef Round or Sirloin or Extra Lean Ground Beef
1 large onion, chopped
4 cloves garlic, minced
3 cup (750 mL) frozen mixed vegetables
1 ½ tsp (7 mL) dried Italian herb seasoning
¼ 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)
¼ cup (50 mL) chopped fresh parsley (optional)
½ cup (125 mL) broken whole wheat spaghetti or alphabet pasta
½ cup (125 mL) kidney beans, drained and rinsed (optional)

Cook beef, onion, garlic, frozen mixed vegetables, 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 and beans (if using); simmer for 10 minutes or until pasta is tender.

Good source of iron (21% DV) and excellent source of zinc (37% DV), 26% DV sodium.

Bistro Beef and Beer Stew

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This is a hearty recipe full of vegetable chunks and tender beef cubes.
360 Minutes

6 Servings

¼ cup (50 mL) all-purpose flour
1 tsp (5 mL) salt
½ tsp (2 mL) dried thyme
½ tsp (2 mL) marjoram leaves
½ tsp (2 mL) black pepper
2 lb (1 kg) Beef Stewing Cubes
2 tbsp (30 mL) vegetable oil
1 cup (250 mL) dark beer, flat
1 cup (250 mL) beef stock
2 tbsp (30 mL) tomato paste
1 tbsp (15 mL) Dijon mustard
1 tbsp (15 mL) red wine vinegar
2 tsp (10 mL) Worcestershire sauce
1 large onion, chopped
4 cloves garlic, minced
2 cup (500 mL) baby carrots
8 oz (250 g) button mushrooms
¼ cup (125 mL) sour cream

Combine flour, salt, thyme, marjoram and pepper in a large heavy-duty plastic bag. In batches, add beef cubes to flour mixture and toss to coat. Transfer to plate. In large nonstick skillet, heat half the oil over medium-high heat. Cook beef, in batches and adding more oil as needed, for 8 to 10 minutes or until browned on all sides. With slotted spoon, transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker.
Add beer and stock to skillet and bring to boil, stirring to scrape up any brown bits. Transfer to slow cooker. Add tomato paste, mustard, vinegar, Worcestershire sauce, onion, garlic, carrots and mushrooms to slow cooker, mix well.
Cook, covered, on LOW for 8 to 10 hours or HIGH for 4 to 6 hours or until vegetables are tender and stew is bubbling. Stir in sour cream just before serving. Serve with red wine and a French baguette.

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
An excellent source of Iron (34% RDI) and Zinc (100% RDI).

Curried Beef Stew

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Warm up your taste buds with the exotic taste of this simple beef stew recipe.
120 Minutes

4 Servings

⅓ cup (75 mL) chopped onion
2 tbsp (30 mL) curry powder
1 bay leaf
1 lb (500 g) Stewing Cubes
½ cup (125 mL) EACH: shredded cabbage and carrots (or 1 cup/250 mL bagged coleslaw mix)
½ cup (125 mL) chopped green onion

Cook onion and curry powder in lightly oiled Dutch oven over medium heat, for 2 minutes or until fragrant.
Add 1 cup (250 mL) water, bay leaf and beef; simmer, covered, on stove-top or in 325°F (160°C) oven for 1 3/4 hours.
Add cabbage, carrots and onion; cook covered for 15 minutes. Season with salt and pepper to taste. Discard bay leaf.

Traditional Braised Beef Stew

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What could be more satisfying than a big bowl of hearty stew? One Traditional Braised Beef Stew recipe makes a big batch so there is plenty for company or you can tuck some in the freezer for later.
90 Minutes

8 Servings

2 tbsp (30 mL) olive or vegetable oil
2 lb (1 kg) Stewing Beef Cubes
¼ cup (50 mL) all-purpose flour
2 garlic cloves, minced
1 large onion, cut lengthwise into eighths
1 cup (250 mL) beef stock
28 oz (796 mL) can diced plum tomatoes
2 tbsp (30 mL) Worcestershire sauce
2 tbsp (30 mL) balsamic vinegar
1 tsp (5 mL) dried thyme (or 4-5 sprigs of fresh thyme)
1 bay leaf
½ tsp (2 mL) EACH salt and pepper
2 carrots, cut into 1-inch (2.5 cm) chunks
½ lb (250 g) scrubbed mini potatoes, quartered
Chopped fresh parsley

Heat oil in Dutch oven or stockpot over medium-high heat until sizzling hot. Brown meat in 4 batches. Set beef aside; sprinkle with flour.
Add garlic and onion to pot; cook 3 to 4 minutes until just softened, adding more oil if necessary. Stir in broth, scraping up browned bits from the bottom. Add reserved beef, tomatoes, Worcestershire sauce, vinegar, thyme, salt, pepper and bay leaf. Bring to a simmer.
Simmer covered, on stove-top or in 325°F (160°C) oven for 1 hour until beef is fork tender. Add vegetables; cook 30 to 40 minutes or until vegetables are tender. Remove and discard bay leaf. Garnish each serving with some chopped parsley.
Slow-cooker Version: After Step 2, transfer mixture with carrots and potatoes to 24-cup (6 L) slow-cooker. Cook, covered, on LOW for 8 hours.
Beef Stew Provençal Version: Add 8 oz (250 g) button mushrooms when cooking garlic and onions. Substitute dry red wine for stock. Use thyme (as above) or substitute herbes de Provençe for thyme. Instead of potatoes and carrots, use 2 cups (500 mL) cut green beans and 1/2 cup (125 mL) black olives (pitted and halved).

An excellent source of Iron (28% RDI) and Zinc (76% RDI).

Beef and Portobello Stew

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Serve this versatile beef stew recipe in edible bowls made of hollowed-out large crusty rolls, or bake it under a puff pastry crust for a quick and easy pot pie.
90 Minutes

4 – 6 Servings

⅓ cup (75 mL) all-purpose flour
½ tsp (2 mL) salt
½ tsp (2 mL) dried thyme
¼ tsp (1 mL) pepper
¼ tsp (1 mL) crushed dried rosemary
1 lb (500 g) stewing beef, cut into 1 in (2.5 cm) cubes
2 tbsp (30 mL) vegetable oil or butter
½ cup (125 mL) leeks (white part only), shallots or onions, chopped
1 clove garlic, minced
4 cup (1 L) coarsely chopped portobello mushrooms (1 in/2.5 cm chunks)
2 ½ cup (625 mL) beef broth or stock
½ cup (125 mL) dry red wine
1 tbsp (15 mL) tomato paste
salt and pepper to taste

In shallow bowl, combine flour, salt, thyme, pepper and rosemary. Coat beef cubes lightly with flour mixture, reserving any remaining flour mixture to thicken stew.
In Dutch oven or stockpot, heat oil over medium heat. Brown beef cubes on all sides in batches. Add leeks, garlic and mushrooms to Dutch oven; cook until leeks are soft, about 5 minutes. Gradually stir in broth, scraping up brown bits from bottom of pan. Stir in wine and tomato paste; mix well. Bring to boil. Add browned beef and reduce heat, cover and simmer for 1 1/2 hours or until meat is tender.
To thicken, whisk 2 to 3 tablespoons (30 to 45 mL) cold water into reserved flour mixture until smooth. Gradually whisk into bubbling stew. Cook and stir until sauce thickens. Season with salt and pepper.

Beef and Portobello Pot Pie: Spoon cooled stew into shallow 6 cup (1.5 L) casserole. Brush top edge of casserole with slightly beaten egg white. Roll out half a (397 g) package, defrosted purchased puff pastry to a size that is 1-inch (2.5 cm) larger than casserole diameter. Place pastry over stew, sealing pastry to edge of casserole. Cut steam vents into pastry. Bake in 400°F (200°C) oven for 30 to 35 minutes or until filling bubbles and pastry is puffed and golden. (If stew is made ahead and refrigerated, increase baking time by 10 to 15 minutes).
For more recipes featuring the great taste of Canadian mushrooms, visit: mushrooms.ca
A good source of Iron (17% DV) and an excellent source of Zinc (47% DV).

Beefy Italian Tortellini Soup

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Serve this delicious beef slow-cooker soup recipe with crusty bread for a satisfying one-bowl meal.
240 Minutes

1 lb (500 g) Lean Ground Beef Sirloin*
1 large onion, chopped
2 carrots, peeled and chopped
4 cup (1 L) beef stock
½ tsp (2 mL) dried Italian herb seasoning
½ tsp (2 mL) salt
¼ tsp (1 mL) black pepper
7 ½ oz (213 mL) canned tomato sauce
19 oz (540 mL) canned tomatoes, chopped, with juices
2 cup (500 mL) sliced mushrooms
10 oz (300 g) package fresh or frozen cheese-filled tortellini
1 zucchini, quartered lengthwise and sliced
¼ cup (50 mL) chopped fresh parsley
2 tbsp (30 mL) grated Parmesan cheese

Cook ground beef in large nonstick skillet over medium-high heat for 8 to 10 minutes, breaking into small chunks with back of spoon, until browned and completely cooked. Drain, if necessary. Transfer to 3-1/2 to 6-quart (3.5 to 6 L) slow cooker. Add onion, carrots, stock, Italian seasoning, salt, pepper, tomato sauce, tomatoes and mushrooms.
Cook, covered, on LOW for 6 to 10 hours or on HIGH for 3 to 4 hours or until vegetables are tender. Meanwhile, cook tortellini according to package directions. Drain.
Add zucchini, parsley and drained tortellini to slow cooker and cook on HIGH for 15 to 20 minutes or until heated through and zucchini is tender. Spoon into individual bowls and top with Parmesan cheese.

Adapted from: The Best Family Slow Cooker Recipes by Donna-Marie Pye (2003).
*Other options: Lean Ground Round or Chuck, Lean Ground Beef.
An excellent source of Iron (28% RDI) and Zinc (52% RDI).

Thai Beef Soup

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Don’t overlook ground beef for healthful easy recipe ideas — even when entertaining.This sophisticated but simple soup is fabulous not fussy.
20 Minutes

8 Servings

Meatballs:
1 slice white bread, crust removed
2 packages (900 mL EACH) chicken broth
1 lb (500 g) Lean Ground Beef Sirloin*
¼ cup (50 mL) fresh coriander leaves, minced
1 tbsp (15 mL) minced ginger root
1 tbsp (15 mL) minced green onion
1 tbsp (15 mL) minced garlic
½ tsp (2 mL) salt
½ tsp (2 mL) granulated sugar
SOUP:
½ tsp (2 mL) dried chili flakes (optional)
1 ½ cup (375 mL) dried rice vermicelli, broken into small lengths (approx 3-1/2 oz/100 g)
4 cup (1 L) thinly sliced Chinese lettuce or cabbage
1 sweet red pepper, seeded and thinly sliced
¼ cup (50 mL) coarsely chopped fresh coriander
3 green onions, thinly sliced
Limes and soy sauce

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground sirloin, coriander, ginger, onion, garlic, salt and sugar, using wet hands to gently work together. Shape into about thirty 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Soup: Meanwhile, bring remaining broth and chili flakes (if using) to boil in large saucepan or Dutch oven over medium-high heat. Add vermicelli. Reduce heat to simmer; cook for 5 minutes. Stir in lettuce and red pepper.
Slip meatballs into broth a few at a time. Without boiling, bring back to a simmer; cook, covered, until meatballs are thoroughly cooked, about 10 minutes, or until the temperature of several meatballs reads 160° F (71° C) when tested with a digital instant read thermometer. Stir in coriander and green onions. Use tongs to transfer meatballs, pasta and vegetables into eight soup bowls; ladle broth over each. Serve each with a lime wedge and splash of soy sauce.

Other options: Lean Ground Round, Chuck or Lean Ground Beef.
Excellent source of zinc (42% DV) and vitamin B12 (28% DV), 31% DV sodium.

Minestrone with Mucho Meatballs

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This hearty minestrone comes with a multitude of meatballs! To avoid toughening meatballs, use your hands for mixing meatball ingredients and SHAPE GENTLY when forming the meatballs.
30 Minutes

8 Servings

1 slice white or whole wheat bread, crust removed
1 pkg (900 mL) sodium-reduced chicken broth
1 lb (0.45 kg) Extra Lean or Lean Ground Beef
½ tsp (2 mL) salt
¼ tsp (1 mL) ground pepper
1 ½ tsp (7 mL) dried Italian herb seasoning
4 cloves garlic, minced
1 large onion, chopped
1 celery stalk, thinly sliced
1 carrot, thinly sliced
¼ tsp (1 mL) chili pepper flakes (optional)
1 can (28 oz/796 mL) diced tomatoes
1 can (213 mL) tomato sauce
3 cups (750 mL) chopped kale
½ cup (125 mL) broken whole wheat spaghetti
Grated Parmesan cheese

Meatballs: Place bread in large bowl. Moisten with 1/4 cup (50 mL) of the broth. Let stand 5 minutes. Using fork, stir to form paste. Add ground beef, salt, pepper, ½ tsp of the Italian seasoning and half the garlic. Gently work together. Shape into about twenty-five 1-inch (2.5 cm) balls; cover and refrigerate. Make ahead: cover and refrigerate for 1 hour or up to 1 day.
Cook onion, remaining garlic, carrot, celery, remaining Italian seasoning, and chili pepper flakes (if using) in Dutch oven, stirring occasionally over medium-high heat until vegetables soften, about 5 minutes.
Add tomatoes, broth and tomato sauce; bring to boil. Drop meatballs into sauce; reduce heat, cover and simmer for 15 minutes.
Add kale and pasta; simmer for 10 minutes or until pasta is tender.

Super speedy version: Skip making the meatballs, and brown ground beef while cooking the onion.

Argentinean Beef Meatball Soup

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Who says low-fat cooking has to be bland – this delicious meal-soup recipe is packed-full of lively flavours and the goodness of beef.
25 Minutes

6 Servings

1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) chili powder
1 container (900 mL)sodium-reduced chicken broth
1 cup (250 mL) rinsed and drained canned black beans
1 cup (250 mL) frozen corn
1 cup (250 mL) sliced grape tomatoes
Chopped fresh cilantro and lime wedges
MEATBALLS:
12 oz (375 mL) Extra Lean or Lean Ground Beef Sirloin or Extra Lean/Lean Ground Beef
½ cup (125 mL) dried whole wheat bread crumbs
¼ cup (50 mL) bottled salsa
¼ cup (50 mL) chopped fresh cilantro
¼ cup (50 mL) grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) chili powder
½ tsp (2 mL) ground cumin

Meatballs: Combine beef, bread crumbs, salsa, cilantro, carrot, green onions, chili powder and cumin in medium bowl. Shape by level tablespoonfuls (15 mL) into meatballs. Set aside.
Heat oil large saucepan over medium heat. Add chopped onion, garlic and chili powder; cook for 5 minutes, stirring occasionally. Add broth and bring to boil. Add meatballs and return to simmer; cover and simmer over low heat for 15 to 20 minutes, until digital rapid-read thermometer inserted into several meatballs reads 160°F (71°C). Add black beans, corn and tomatoes; heat through. Serve garnished with Cilantro and lime wedges to squeeze over top.

Tip: For simplicity, the meatballs are poached right in the soup rather than browning them first. This method ensures the meatballs are meltingly tender. *Try the Italian variation for a more child friendly version – you can even use alphabet-shaped pasta instead of the orzo for fun if you like. *Use a sodium-reduced chicken broth for salt conscious cooking.
A good source of Iron (19% RDI) and an excellent source of Zinc (34% RDI).

Italian Beef Meatball Soup

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If using plain tomato paste, increase Italian seasoning to 1 tsp (5 mL) in the beef meatballs. The meatballs in this recipe may look slightly pink inside even when thoroughly cooked because of the tomato paste.
25 Minutes

4 – 6 Servings

¾ lb (375 g) Extra Lean/Lean Ground Beef Sirloin or Lean/Extra Lean Ground Beef
½ cup (125 mL) fresh whole wheat bread crumbs
3 tbsp (45 mL) Italian flavoured tomato paste
¼ cup (50 mL) chopped fresh parsley
¼ cup (50 mL) finely grated carrot
¼ cup (50 mL) finely chopped green onions
½ tsp (2 mL) crushed, dried Italian seasoning
1 tsp (5 mL) olive oil
1 cup (250 mL) chopped onion
2 cloves garlic, minced
½ tsp (2 mL) crushed, dried Italian seasoning
1 container (900 mL) sodium-reduced chicken broth
⅓ cup (75 mL) dried orzo or alphabet pasta
1 cup (250 mL) frozen peas
1 cup (250 mL) sliced grape tomatoes

Combine beef, bread crumbs, tomato paste, 1 tbsp (15 mL) water, parsley, carrot, onions and Italian seasoning in medium bowl. Shape level tablespoonfuls (15 mL) of the mixture into meatballs (about 32). Set aside.
Heat oil in a large saucepan over medium heat. Add onion, garlic and Italian seasoning. Cook 5 minutes, stirring occasionally. Add broth to pan; bring to a boil. Add pasta and meatballs and return to a simmer. Simmer, covered, over low heat 15 to 20 minutes, until digital instant read thermometer inserted into several meatballs reads 160°F (71°C). Add peas and tomatoes to soup. Reheat to serving temperature.
Ladle into shallow soup bowls; sprinkle with parsley, Parmesan and pepper.

Good source of iron (16% DV) and excellent source of zinc (33% DV), 27% sodium.