Stovetop~45 minComplexity
Vegetable Beef Soup Recipe
This Vegetable Beef Soup delivers 19g protein and 339 calories per serving — a broth-based option for volume eating on a deficit. Six servings cook on the stovetop quickly, then store for grab-and-go lunches or pre-training meals throughout the week. The low calorie count leaves room for additional protein sources at each meal.
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Ingredients
6 servings
- •1 Yellow Onion(110g)
- •2 Garlic(6g)
- •2 tbsp Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 lbs 80/20 Ground Beef
- •0.8 lbs Potato
- •28 oz Canned Diced Tomatoes
- •1.5 tsp Italian seasoning
- •0.3 tsp 1/4 tsp freshly cracked black pepper ($0.04)
- •4 cup Low Sodium Beef Broth
- •2 tbsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •salt to taste ($0.05)
Instructions
- 1Dice the onion and mince the garlic. Heat the olive oil in a large soup pot over medium heat, then add the onion and garlic. Sauté 4–5 minutes, stirring occasionally, until the onion is soft and translucent.
- 2Add the ground beef to the pot and cook over medium-high heat 5–7 minutes, breaking it apart with a spoon, until no longer pink and browned throughout. Drain excess fat if desired.
- 3While the beef cooks, peel and dice the russet potatoes into ½-inch cubes.
- 4Add the diced potatoes, canned diced tomatoes with juices, Italian seasoning, beef broth, and Worcestershire sauce to the pot. Stir to combine.
- 5Increase heat to medium-high and bring the soup to a boil, then reduce heat to medium-low. Simmer 10–12 minutes, stirring occasionally, until the potatoes are fork-tender.
- 6Divide the soup evenly into 6 airtight containers while hot. Cool to room temperature, then seal and refrigerate or freeze.
- 7Taste the soup before serving and season with salt to your preference, starting with ½ teaspoon and adding more as needed.
Nutrition — Per Serving
322
calories
18g
protein
20g
fat
- Carbohydrates
- 18g
- Saturated fat
- 6.4g
- Sodium
- 488 mg
- Dietary fiber
- 4.1g
6 servings per batch · ~454g each
Macro data sourced from USDA FoodData Central
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How much protein does Vegetable Beef Soup Recipe have per serving?
Each serving contains 19g of protein and 339 calories, with 21g fat and 20g carbs. The moderate protein and balanced fat content reflect a soup-based preparation with whole vegetables and beef.
How long does Vegetable Beef Soup Recipe take to prep?
This quick prep recipe yields 6 servings from a single stovetop batch, allowing you to prepare multiple soup portions for lunch or dinner throughout the week.
Is Vegetable Beef Soup Recipe good for fat loss?
At 339 calories per serving with 19g protein, this soup works as a filling meal option within a calorie deficit that includes substantial vegetables for satiety. The beef provides sustained protein and satiation to support adherence during a cut.
