Low-Fat Quick And Easy Vegetable Soup
A hearty, low-fat vegetable soup packed with vegetables and lean meat, perfect for a quick, nutritious meal. The savory broth combines okra, lima beans, and corn, making it ideal for those seeking a comforting, wholesome dish that is both satisfying and easy to prepare on busy days.
Ingredients
- 1 lb ultra lean beef or ground turkey
- 1 1/4 cups chopped onion ⓘ
- 8 (5 1/2 oz) cans low sodium vegetable juice ⓘ
- 2 (14 1/2 oz) cans no salt added beef broth ⓘ
- 1 (10 oz) package frozen chopped okra ⓘ
- 1 (10 oz) package frozen baby lima beans ⓘ
- 1 (10 oz) package frozen whole kernel corn ⓘ
- 1 teaspoon coarsely ground pepper ⓘ
Instructions
- Cook the lean meat and chopped onion in a Dutch oven over medium heat until the meat is browned, stirring until it crumbles.
- Drain the beef mixture and pat dry with paper towels.
- Wipe drippings from the Dutch oven with a paper towel.
- Return the beef mixture to the Dutch oven.
- Stir in the vegetable juice, frozen chopped okra, frozen baby lima beans, frozen whole kernel corn, and ground pepper.
- Bring to a boil, then cover, reduce heat, and simmer for 1 hour.
Tips & Substitutions
For added flavor, consider using fresh herbs like thyme or basil when cooking the vegetables. If you prefer a spicier kick, add a dash of hot sauce or red pepper flakes. You can substitute the lean meat with turkey or even a plant-based protein for a vegetarian option. To enhance the soup's texture, blend a portion of it before serving.
Serving Suggestions
This hearty soup is perfect on its own or served with crusty bread for dipping. It pairs beautifully with a light salad or can be enjoyed as an appetizer before a main course. Consider serving it alongside quick breadsticks or a simple green salad for a complete meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. The soup can also be frozen for up to 3 months. When reheating, add a splash of water or broth to restore the desired consistency and heat it on the stove or in the microwave until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Quick And Easy Vegetable Soup contains roughly 543 calories, with 20g protein, 117g carbohydrates, and 11g fat. It is an excellent source of dietary fiber (140% of the Daily Value), iron (92% of the Daily Value), and calcium (55% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 666mg per serving (29% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup in advance?
Yes, this soup actually tastes better the next day as the flavors meld together. Prepare it a day ahead and store it in the refrigerator. Just remember to cool it completely before refrigerating to ensure food safety.
Is it possible to make this recipe vegetarian?
Absolutely! You can easily make this soup vegetarian by omitting the meat and using vegetable broth instead of beef broth. Additionally, you can add more vegetables or beans for protein, making it a filling and nutritious meal.
What can I add for extra nutrition?
You can boost the nutritional value by adding chopped spinach, kale, or other leafy greens during the last few minutes of cooking. Beans such as kidney or black beans are also great options for extra protein and fiber, which will enhance this already healthy soup.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).