Beef Soup
2 quarts or 8 servings
Ingredients
- 1 lb. 90 or 93% lean ground beef
- 1 lb. any lean beef with bone, trimmed of any visible fat
- 2½ qt. of water
- 3 ears corn, corn cut off the cob
- 1 lb. potatoes, washed, peeled, and diced
- ¼ lb. whole wheat noodles
- 1 lb. cassava, washed, peeled, and diced
- ½ T. Salt
- 1 T. ground black pepper
- 1 med. onion, diced
- 1 lb. pumpkin, diced
- 1 green or red bell pepper, diced
- 1 T. chopped cilantro
- 1 T. chopped parsley
- 2 cloves garlic, mashed
- Pinch of allspice
- 1 low salt beef bouillon cube (optional)
- 1 t. Red wine vinegar
Directions
1. Cut meat into small cubes, and put into 6 quart stockpot filled with the water, along with the cilantro and pumpkin, and include the bone.
2. Bring to a boil; reduce to a simmer, cover and let cook for 2 hours. Strain the soup with a skimmer, and stir occasionally.
3. Add remaining ingredients and continue cooking until meat is tender.
4. Season with salt, vinegar, and pepper before serving. You may refrigerate when cooled, overnight and remove congealed fat before reheating and serving.
Nutritional Information – Per Serving
Calories 368
Calories from Fat 67 |
Amount Per Serving |
% Daily Value* |
|
|
Total Fat 7.5g |
11% |
Saturated Fat 2.9g
Trans Fat 0.0g |
14% |
Cholesterol 101mg |
34% |
Sodium 528 mg |
22% |
Total Carbohydrates 36.9g |
12% |
Dietary Fiber 4.5g
Sugar 4.1g |
18% |
Protein 37.0g
Vitamin A 178%
Vitamin C 45%
Calcium 5%
Iron 30% |
|
* Based on a 2000 Calorie Diet |
Source: Woodhull Hospital / North Brooklyn Health Network |
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