Steak & Vegetable Soup

A hearty and protein-filled soup recipe loaded with chunks of beef, potatoes, and vegetables. This healthy beef soup is loaded with fibre from the vegetables and nutritious lean steak for protein and bioavailable heme-iron!

This hearty beef and vegetable soup is a flexible recipe that can be made with different ingredients or cooking methods. For example, the sirloin steak can be subbed out for other forms of protein like diced chicken breast, chicken thighs, or even ground beef or ground turkey! You can prepare the recipe on the stove top or using a slow cooker or pressure cooker!

We made the soup on the stove top but it is easy to adjust the recipe if you prefer to use a Crock Pot or Instant Pot If you choose a Crock Pot or Instant Pot, simply brown the meat on the stove top or using the saute function on the pressure cooker. Then, add the remaining ingredients! Cook for 7-8 hours on low if using the slow cooker and use the soup function on the pressure cooker!

STEAK & VEGETABLE SOUP

SERVINGS: 4 servings

INGREDIENTS

• 1 pound (454g) sirloin steak*
• 1 onion, diced
• 4 celery stalks, chopped
• 1 bell pepper, chopped
• 2 carrots, chopped
• 3 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 2 medium (300g) potatoes, cubed
• 6 cups beef broth
• 1 can (28oz) diced tomatoes
• 1 can (14 oz / 398mL) tomato sauce
• 1 tablespoon Worcestershire sauce
• 1 cup frozen beans
• 1 cup frozen corn
• salt, pepper, and hot sauce to taste
  
  

*you can substitute steak for diced chicken breast, extra lean ground beef, or ground turkey.

DIRECTIONS

1. Add the olive oil and the cubed steak to a large pot or Dutch oven over medium heat. Season with salt and pepper. Stir the beef frequently until cooked. About 2-3 minutes. 
2. Add the onion, celery, bell pepper,  carrots, and garlic. Season with additional salt. Saute until the veggies have softened.
3. Stir in the potatoes, seasoning, broth, diced tomatoes, tomato sauce, and Worcestershire sauce. Bring to a boil and then reduce to a simmer for 20-25 minute or until the potatoes and beef are tender. 
4. Add the frozen green beans and corn. Cook for a few minutes. Enjoy! 

NOTE: you can make this recipe in an Instant Pot or slow cooker. For these methods, brown the meat on the stove top or by using the saute function on your pressure cooker. Then, add the remaining ingredients (except for the green beans and corn!) to the slow cooker or pressure cooker. If using the slow cooker, cook on low for 7-8 hours. If using an Instant Pot, use the soup function to pressure cook for about 30 minutes! Add the frozen green beans and corn about 15 minutes before serving. If using a slow cooker, you can simple add the green beans and corn to the pot. If using the pressure cooker, release the pressure and add the green beans and corn to heat through in the simmering soup!

DIETITIAN TIPS

This soup recipe is balanced in the Fundamental Four food groups that we reach our nutrition coaching clients. Let's take a look at how this meal is balanced:

• Protein: steak 
• Fat: olive oil
• Carb: potatoes and corn
• Volume: canned tomatoes, carrots, celery, beans, and onions.

If you want to make this recipe even more filling, you could serve with bread or a panini sandwich!

WANT TO LEARN HOW TO BUILD MEALS TO SUPPORT BLOOD SUGARS? 

Our team of Registered Dietitians support clients to reach their unique goals whether that be related to managing chronic disease, improving food relationship, changing body composition, managing body weight, and more. A foundational of optimal nutrition is learning how to combine food groups to support blood sugars! You can book with a dietitian here.