2017-08-21
Hearty Beef & Vege Soup
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Hearty Beef & Vege Soup

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This hearty soup is very filling with a variety of nutritious vegetables and tender chunks of beef. Mix up the vegetables by replacing with any thing you have on hand. We love to use up the older vegetables from the back of the fridge, and freeze leftovers for a quick and healthy go-to meal when short on time.
<b>Prep:</b> 20 mins Prep: 20 mins
<b>Cook:</b> 5 hours  Cook: 5 hours
Serves 8 Serves 8
Low Fat Low Fat
Excellent source of iron Excellent source of iron
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Ingredients

Ingredients

  • 800g Quality Mark chuck steak
  • 2 tbsp olive oil, divided
  • Salt and freshly ground black pepper
  • 1 large onion, finely chopped
  • 2 medium carrots, chopped
  • 2 stalks celery, chopped
  • 2 courgettes, chopped
  • 1 medium sized kumara, chopped
  • 4 cloves garlic, crushed
  • 8 cups beef stock or broth
  • 2 cans chopped tomatoes
  • 1½ tsp dried basil
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • 1 can corn 
  • ⅓ cup chopped fresh parsley (optional)

 

Method

Turn slow cooker to high. 

Chop vegetables so they are all a similar size and cook evenly. 

Heat 1 tbsp olive oil in a large pot or pan over medium-high heat. Season beef with salt and pepper then brown in batches, turning to ensure all sides are browned. Remove beef and set aside. 

Add another 1 tbsp oil to pan then add onions, carrots, celery, courgettes and kumara then saute 3 minutes, add garlic and saute 1 minute longer. Remove and add to slow cooker.

Add the remaining ingredients to the slow cooker; beef stock, tomatoes, browned beef, basil, oregano, thyme and season with salt and pepper. Cook on high for 4 hours or low for 6-8 hours. Add the corn about 10 minutes before serving. Stir in parsley and serve with toasted bread.


Oven method: This dish can also be cooked in a casserole dish in the oven. Ensure you brown the beef and sauté the carrots, celery, courgettes and kumara on the stove top before adding the remaining ingredients to the casserole dish and cook on fan bake at 150°C for 5 hours or until the meat is tender and falling apart. 

  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 615g
Energy kJ (kcal) 1165 (278)
Protein (g) 26.5
Fat (g) 9.9
Saturated (g)
2.6
Carbohydrate (g) 17.6
Sugars (g)
10.1
Sodium (mg) 773
Iron (mg) 5.1
Zinc (mg) 5.5
Vitamin B12 (ug) 1.4
Vitamin C (mg) 17.3
Selenium (ug) 1.7
Fibre (g) 6.4

This nutrition panel is based on 8 serves and does not include bread.
This is a great soup for immunity, providing nearly 90% of an adult's, daily recommended dietary intake (RDI) of Vitamin C along with a good boost of iron and zinc from the beef. 
  • Look for beef with a marbling of fat and connective tissue as this adds flavour and tenderness to the beef.
  • 1 Tbsp dried Italian herbs can be used in place of basil, oregano and thyme.
  • Fresh or frozen corn/peas can be used here as well.
  • This soup can be frozen and re heated.
  • Looking for a bit of heat? Add extra chilli flakes when serving.  
  • This soup is delicious the next day after the flavours have developed further.

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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