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Nutrition information
Serving: 1 cup (517 grams)
Servings per recipe: 8
Calories: 232 (21 from fat)
Cholesterol: 18 milligrams
Fat: 2 grams (1 saturated fat, 0 trans fats)
Protein: 13 grams
Sodium: 231 milligrams 
Total carbohydrate: 42 grams (7 fiber, 9 sugars)

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Vegetable soup

This hearty soup is a savory way to help fulfill meat and vegetable needs.


1/2 pound 95 percent lean ground beef
7 cups peeled, chopped fresh tomatoes or 2 28-ounce cans no added salt diced tomatoes
4 cups water
2 cups frozen green beans
2 cups frozen peas
2 cups frozen corn
2 carrots, peeled and chopped
3 potatoes, peeled and diced
1 medium onion, diced
1/4 cup dry white rice
1/8 teaspoon ground black pepper (or more to taste)
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/2 teaspoon garlic powder

Option: You can use your own leftover vegetables in place of the frozen ones. This option is not included in nutrition facts.


  1. Place ground beef in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.
  2. Return meat to stockpot, then add tomatoes and water. Bring to simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.
  3. Add remaining ingredients, cover and continue cooking 60 additional minutes to allow flavors to blend.


Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462

First published: 03/01/2005
Last updated: 01/13/2011

Reviewed by: Allina Health's Patient Education Department