Low Calorie Vegetable Beef & Bean Soup

Ground beef, extra lean, 400 grams
Garlic, 2 tsp
Onions, raw, 1 cup, chopped
Red Ripe Tomatoes, 8 cup, chopped or sliced
Tomato Paste, 1 can (6 oz)
Broccoli, frozen, 300 grams
Cauliflower, frozen 300 grams
Green Peppers (bell peppers), 1 cup, chopped
*Soy Sauce, 1 tbsp
Lea & Perrins, Worcestershire Sauce, 2 tsp
*Chili Sauce, Sweet Red Thai Kitchen (1 tbsp), 4 tbsp
*Spice, Basil (dried), 2 tsp
*Spice, Oregano (dried), 1 tsp
Pepper, black, 1 tsp
Water, tap, 2 cup (8 fl oz)
*Romano Beans, Unico, 540ml can undrained

In deep large cooker or soup pot, brown beef with onions and garlic for ~10 minutes on medium heat or until onions are softened, Using chopper, chop all vegetables. Add rest of ingredients to beef, except beans, water & cheese. Simmer at medium low heat for ~ 20 minutes, or until vegetables softened to taste. Add water to thin to soup consistency. Add can of beans, undrained. (chick peas, pinto, navy, etc.) and simmer for another 5 minutes. Optional: add 1 tsp grated cheddar cheese (or parmesan) to individual serving bowl.
Makes 18 1-cup appetizer servings or 6 3-cup complete meal servings

Note: I used frozen chopped tomatoes from my garden to avoid added salt. If use canned tomatoes...look for a low salt product...like Cortina brand. I have compared 3 brands canned crushed tomatoes versus fresh or frozen tomatoes:
Aylmer 1/2 c = 390 mg sodium (6240 mg in 8 c)
Unico 1/2 c = 270 mg (4320 mg in 8 c)
Cortina 1/2 c = 130 mg (2080 mg in 8 c)
fresh or frozen tomatoes 1/2 cup = 8.1 mg (129.6 mg in 8 c)

So watch for hidden salt in purchased canned tomatoes!

Number of Servings: 20

Recipe submitted by SparkPeople user DEELBEE.