August 11th, 2008

Mmm Mmmm Good!

A good steak makes any recipe that much tastier. Here’s a soup recipe from Canada’s Heart and Stroke Foundation. And if they’re endorsing it it’s got to be heart-healthy as well! How could you go wrong with this one?

Steak and tomato soup

Makes 2 to 3 servings

Buy a small steak to create a full meal soup for two. Chockfull of vegetables and beef, this soup tastes fresh and delicious with little effort to get it on the table.


  • 1 beef grilling steak, about 6 oz/175 g (such as rib eye, striploin or tenderloin)
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) dried oregano
  • 1/4 tsp (1 mL) hot pepper flakes
  • 1 tbsp (15 mL) canola oil
  • 1 onion, thinly sliced
  • 1 stalk celery, thinly sliced
  • 3 cups (750 mL) low sodium beef or chicken stock
  • 1 1/2 cups (375 mL) diced canned tomatoes with juices
  • 2 cups (500 mL) frozen mixed vegetables
  • 1 tbsp (15 mL) Worcestershire sauce


  1. Trim visible fat from steak and discard. Thinly slice steak and place in bowl. Add garlic, oregano and hot pepper flakes and toss to coat; set aside.
  2. In nonstick skillet heat half of the oil over medium high heat and brown steak on both sides, reserving any garlic and herbs for onions. Remove to plate.
  3. Add remaining oil to soup pot over medium heat and add onion, celery and any remaining garlic and herbs from steak and cook, stirring for 7 minutes or until softened. Add stock, tomatoes, vegetables and Worcestershire sauce and bring to a boil. Add browned steak; reduce heat and simmer for 15 minutes for flavours to develop.

Tip: Use frozen diced vegetables like carrots, peas and corn or green beans for the vegetables. Any small vegetable mixes will work well too.

Nutrition information per serving

  • Calories: 242
  • Protein: 19 g
  • Fat: 9 g
    • Saturated fat: 2 g
    • Cholesterol: 25 g
  • Carbohydrates: 24 g
    • Fibre: 5 g
  • Sodium: 517 mg
  • Potassium: 841 mg

Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.

You can see the recipe and their other great resources here.

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