Italian Beef and Bean Soup

This hearty soup is like a light version of chili and perfect for a crowd. Make it spicy by adding extra red pepper flakes and sprinkle with Parmesan cheese, if desired. Serve as a main course with crusty bread and a salad.

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Servings: 6 to 8

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Ingredients

  • 500 g lean Ontario Ground Beef
  • 2 tbsp (25 mL) olive oil
  • 3 cloves Ontario Garlic, minced
  • 2 Ontario Carrots, diced
  • 1 large Ontario Onion, chopped
  • 8 oz (250 g) Ontario Mushrooms, quartered
  • 1 can (28 oz/796 mL) diced tomatoes
  • 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
  • 4 cups (1 L) sodium-reduced beef broth
  • 2 tbsp (25 mL) tomato paste
  • 1-1/2 tsp (7 mL) dried Italian herb seasoning
  • 1 tsp (5 mL) dried basil
  • 1 tsp (5 mL) salt
  • 1/4 tsp (1 mL) crushed red pepper flakes
  • 2 bay leaves

Instructions

In large pot, over medium-heat, brown beef in 1 tbsp (15 mL) of the oil, breaking up with wooden spoon, until no longer pink, about 4 minutes. Drain off fat; place meat in bowl.

In the same pot, heat remaining oil over medium heat. Add garlic, carrots, onion and mushrooms; cook until onion is softened, about 4 minutes.

Return meat to pot along with tomatoes, beans, broth, 1 cup (250 mL) water, tomato paste, Italian seasoning, basil, salt, red pepper flakes and bay leaves; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Discard bay leaves before serving.

Nutritional information

1 Serving (when recipe serves 8):

  • PROTEIN: 20 grams
  • FAT: 9 grams
  • CARBOHYDRATE: 23 grams
  • CALORIES: 247
  • FIBRE: 5 grams
  • SODIUM: 895 mg