Hearty Beef Minestrone Soup

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junio 27, 2015

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

  • Prep: 15 mins
  • Cook: 40 mins

  • 15 mins

    40 mins

    55 mins

  • Productos: 8 Servings

Ingredientes

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)

Instrucciones

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.

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Información nutricional

Calorías183
Proteínas17 g
Grasas Totales5 g
Total Carbohydrates19 g