Soup is one of those comfort foods that’s as versatile as it is satisfying. Whether you’re looking for something to warm you up on a chilly evening or need a wholesome meal packed with nutrients, a bowl of homemade soup always hits the spot. When you combine vegetables, lean beef, and a light broth, you get the perfect balance of hearty and healthy-just like this Low Calorie Vegetable Beef Soup. This recipe is a game-changer if you’re looking to enjoy a filling meal without the guilt of high calories.
This soup is not only packed with flavors, but it’s also incredibly easy to make. Perfect for meal prep, family dinners, or even a light lunch, it’s a dish that satisfies on multiple levels. So, let’s dive into the recipe and break it down for you!
Low Calorie Vegetable Beef Soup Recipe
Total Time: 1 hour
Servings: 6-8
Calories per serving: ~250
Here’s a delicious, heartwarming recipe for a low-calorie vegetable beef soup that will leave you feeling nourished, full, and satisfied. You don’t need to compromise on flavor or texture with this one! Let’s start with what you’ll need.
Ingredients Needed
To make this low-calorie vegetable beef soup, you need a simple list of wholesome ingredients. Most of these items are common pantry staples, and some may even be already stocked in your kitchen.
For The Soup
- 1 lb lean ground beef (or stew beef) – Go for the leanest option you can find, like 90% lean ground beef, to keep the fat content low without sacrificing flavor.
- 4 cups beef broth – A low-sodium version works best to avoid excess salt.
- 2 medium carrots, diced – Carrots add natural sweetness and a bit of crunch.
- 2 celery stalks, diced – Celery adds a subtle earthy flavor and nice texture.
- 1 large onion, diced – Onion will give a deep base flavor to the broth.
- 2 cloves garlic, minced – Garlic adds that savory depth and aroma.
- 1 cup zucchini, diced – Zucchini absorbs the flavors of the broth and adds a soft texture.
- 1 cup green beans, chopped – Green beans are packed with nutrients and give a nice contrast in texture.
- 1 can (14.5 oz) diced tomatoes – A bit of acidity and color.
- 1 teaspoon dried thyme – Adds a fragrant herbal note.
- 1 teaspoon dried oregano – Complements the thyme with its earthy flavor.
- Salt and pepper to taste – Simple but necessary for enhancing the flavors.
- 1 bay leaf – Adds a subtle herbal aroma while the soup simmers.
Cooking Instructions
Now that you have your ingredients prepped and ready to go, it’s time to get cooking! Here’s a simple step-by-step guide to making this soup.
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Brown The Beef
- Heat a large pot or Dutch oven over medium heat.
- Add the ground beef and cook until browned, breaking it up into small pieces as it cooks.
- Once cooked through, drain any excess fat, if necessary, to keep it lean.
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Sauté The Vegetables
- Add the diced onions and minced garlic to the pot with the beef.
- Sauté for 2-3 minutes until the onions become translucent and fragrant.
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Add The Broth And Veggies
- Pour in the beef broth and bring it to a simmer.
- Add in the diced carrots, celery, zucchini, and green beans. Stir to combine.
- Add the diced tomatoes with their juices, followed by the dried thyme, oregano, salt, pepper, and bay leaf.
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Simmer And Cook
- Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 30-40 minutes, or until the vegetables are tender and the flavors meld together. Stir occasionally.
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Final Touches
- Once the soup is done, discard the bay leaf. Taste the soup and adjust the seasoning with more salt or pepper if needed.
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Serve
- Ladle the soup into bowls and serve hot. It’s great on its own or paired with a slice of whole-grain bread for extra heartiness.
Ingredient Insights
Let’s take a closer look at some of the ingredients in this soup and why they’re so good for you:
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Lean Ground Beef
- While beef might seem like a high-calorie ingredient, using lean cuts ensures that you get a solid dose of protein and iron without the excess fat. Lean beef is also a good source of B vitamins, especially B12, which is essential for nerve health and red blood cell formation.
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Vegetables
- Carrots, celery, zucchini, and green beans are loaded with vitamins, minerals, and fiber. They help to keep the soup light but filling. The fiber helps you feel full longer, and the antioxidants in these vegetables can boost your immune system.
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Beef Broth
- A low-sodium beef broth adds flavor without the extra calories or salt. It’s a great base for soups and stews, providing richness without overwhelming the dish.
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Herbs And Spices
- Fresh and dried herbs like thyme, oregano, and bay leaves not only add incredible depth of flavor, but they also bring anti-inflammatory properties and digestive benefits to the table.
Expert Tips
To ensure that your low-calorie vegetable beef soup comes out perfect every time, here are some expert tips to keep in mind:
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Use Lean Ground Beef Or Stew Beef
- The leaner the beef, the fewer calories and fat you’ll have in the dish. Ground turkey or chicken can also be substituted if you prefer even leaner protein.
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Vegetable Variations
- Feel free to get creative with the vegetables. Sweet potatoes, parsnips, or bell peppers can be great substitutes or additions to the soup. Just keep the texture in mind as you change the ingredients.
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Slow Cooker Option
- If you have more time, you can make this in a slow cooker. Brown the beef first, then add everything to the slow cooker. Cook on low for 6-7 hours or high for 3-4 hours.
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Make It Spicy
- For an extra kick, add a chopped jalapeño, some red pepper flakes, or a splash of hot sauce. This can really bring the flavors alive.
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Add More Protein
- If you want to add even more protein, throw in a handful of cooked quinoa or beans.
Recipe Variations
One of the best things about this soup is how flexible it is. You can easily make adjustments to suit your tastes or dietary needs. Here are some variations you might enjoy:
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Low-Carb Version
- If you’re cutting back on carbs, you can substitute the carrots with more zucchini or cauliflower. You can also skip the potatoes entirely and increase the protein by adding beans or legumes.
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Vegetarian Version
- Swap the beef for plant-based proteins, such as lentils or tofu. Use vegetable broth instead of beef broth to keep the flavor profile intact.
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Spicy Version
- Add some diced green chilies, a dash of smoked paprika, or chili powder for a deeper, spicy flavor.
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Vegan Version
- To make it vegan, skip the beef and use tempeh, tofu, or even a variety of beans as the protein source. Make sure to use vegetable broth to keep it plant-based.
Final Words
This Low-Calorie Vegetable Beef Soup is a wonderful balance of comfort and nutrition. It’s so easy to make and is a perfect dish for anyone looking to eat healthier without sacrificing flavor. Plus, you can make a big batch and have leftovers for days-soup tends to taste even better the next day!
Whether you’re looking to shed some pounds, enjoy a nutritious lunch, or just want something hearty on a cool evening, this recipe will quickly become a family favorite. With a variety of ingredients that cater to different tastes, you can customize it until it’s exactly what you want.
FAQs
What Are The Best Vegetables To Include In A Low Calorie Vegetable Beef Soup?
The best vegetables to include are those that are low in calories but high in fiber and nutrients. Some good options include carrots, celery, zucchini, spinach, tomatoes, green beans, onions, and bell peppers. These vegetables add both flavor and texture without significantly increasing the calorie count.
Can I Use Lean Beef For A Healthier Vegetable Beef Soup?
Yes, using lean cuts of beef, such as sirloin, round steak, or lean ground beef, helps reduce the fat content of the soup. Trimming visible fat and opting for leaner meat also ensures that the soup remains low in calories while still offering a rich flavor.
What Can I Use Instead Of Beef Broth To Lower The Calorie Count?
To further reduce calories, you can use vegetable broth, which tends to be lower in calories compared to beef broth. Additionally, homemade broth made with water and herbs is a great option, as it allows you to control the sodium and calorie content.
Can I Make This Soup In Advance And Store It?
Yes, you can make the soup in advance. The flavors often deepen after sitting in the refrigerator for a day or two. Store the soup in an airtight container in the fridge for up to 3-4 days, or freeze it for up to 3 months for longer storage.
How Can I Thicken The Soup Without Adding Extra Calories?
To thicken the soup without adding extra calories, you can blend a portion of the soup, including some of the vegetables, to create a creamy consistency. Another method is to add a small amount of pureed cauliflower or a low-calorie thickening agent like xanthan gum.
What Herbs And Spices Can Enhance The Flavor Without Adding Calories?
To enhance flavor without extra calories, use herbs and spices like garlic, thyme, rosemary, bay leaves, oregano, and black pepper. Fresh or dried parsley, basil, and cumin are also great additions. These ingredients will bring out the savory notes of the beef and vegetables without significantly affecting the calorie count.
How Do I Prevent The Soup From Being Too Oily?
To prevent the soup from being oily, ensure that you drain any excess fat from the beef after browning it. You can also use leaner cuts of beef to reduce the fat content. Skimming off any visible fat from the top of the soup during cooking can further reduce oiliness.
Is It Possible To Make A Low Carb Version Of This Soup?
Yes, you can make a low-carb version of this soup by limiting or omitting starchy vegetables such as potatoes or corn. Instead, focus on non-starchy vegetables like zucchini, spinach, cauliflower, and green beans. You can also use cauliflower rice as a substitute for regular rice.
Can I Use Frozen Vegetables In This Soup Recipe?
Yes, frozen vegetables can be a convenient and cost-effective option. They retain most of their nutrients and can be easily added to the soup during the cooking process. Just be sure to avoid varieties with added sauces or seasonings that may increase the calorie count.
How Many Calories Are In A Serving Of Low Calorie Vegetable Beef Soup?
The calorie content of the soup will depend on the specific ingredients used, but a typical serving (about 1 cup) of low-calorie vegetable beef soup made with lean beef and plenty of vegetables usually contains between 150 to 250 calories. The soup can be made even lower in calories by using a fat-free broth and reducing the amount of meat.