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Most folks wouldn’t consider soup an entire meal, but some soup recipes make excellent meals on their own. Take this recipe, as an example. Loaded with veggies and meat, it’s as hearty as you can get while still eating with a spoon. And take special note of the textures. Bean sprouts and sesame seeds add a nice crunch to this meal.


Soup Base

  • Coconut oil or butter. 1 tbsp
  • Yellow onion (sliced) 1 cup
  • Napa cabbage or bok choy (sliced) 2 cups
  • Mushrooms (sliced) 4 cups
  • Pepper 1/2 tsp
  • Dried thyme 1 tsp
  • Garlic (minced) 2 tbsp
  • Beef broth 6 cups
  • Worcestershire sauce 1 tbsp

Soup Garnish

  • Sirloin steak (sliced, 740 g)
  • Salt 1 tsp
  • Chili powder 1 tsp
  • Olive oil cooking spray
  • Bean sprouts 2 cups
  • Sesame seeds 1/2 cup


Soup Base

Preheat a large pot on medium—high heat. Add oil, onions and cabbage and sauté until lightly browned, stirring frequently. Remove from pot and set aside. Now add mushrooms, pepper, thyme, garlic and 2 tablespoons of the beet broth. Sauté until the mushrooms are cooked, stirring frequently. Add the cooked onions, cabbage, worcestershire sauce, and broth into the pot and remove from heat.

Soup Garnish

Season the beef with salt and chili powder. Preheat a large non—stick frying pan on medium heat. Lightly coat with spray and sauté beef until nicely browned. Sauté in smaller batches and re—spray the pan if needed. Add the sautéed beef, sprouts and sesame seeds to the soup. Reheat the soup and enjoy. To maintain the tenderness of the meat, avoid bringing the soup to a boil after the meat has been added. Serves 4 large or 8 small.

Nutritional Information

(per serving, large and small)

  • Calories (k/cal) 513.0 256.5
  • Fat (g) 27.0 13.5
    • Saturated (g) 8.3 4.1
    • Monounsaturated (g) 11.3 5.6
    • Polyunsaturated (g) 5.3 2.6
      • omega—3 (g) _ 0.2 0.1
      • omega—6 (g) 4.8 2.4
  • Carbohydrates (g) 18.8 9.4
    • fiber (g) 6.0 3.0
    • sugars (g) 3.8 1.9
  • Protein (g) 48.8 24.4