Easy Beef and Veggie Soup
There are few things as cozy and nostaligic for me as a beef stew. I can still remember after I had Mila, my mom came to stay with me and help with Sophia, and with keeping us all fed and alive in general like moms do. Anyway, she organized my pantry which was amazing, but she ALSO made me the most comforting beef and veggie soup. And I wanted to cry. I probably cried.
This easy beef and veggie soup is a lightened up version. It’s made with a lean flank steak, and you won’t find any potatoes in this one because you know I want to make room for a hunk of crusty bread. But it still warms the soul.
One of the things macro-counting has taught me is the more veggies, the better! But not just because veggies are good for you, but because the more you bulk up that bowl with them, the bigger your MEAL is. All the while still keeping your macros in check.
And if you follow me on instagram, you probably know that it’s no secret, FOR ME, quantity MATTERS. The bigger and more filling my MEAL is, the less likely I am to raid the pantry an hour later for something stupid like cheezits.
Bigger meal, more fiber and micronutrients, fewer stupid cheezits. A total win.
How to Make Your Beef and Veggie Soup
First, heat a large pot or dutch oven over your stove at high heat. Add a mist of olive oil spray and let it get nice and hot.
Next, you’ll chop your steak into bite size pieces, sprinkle liberally with kosher salt, and a little pepper. Sear in batches, one layer deep, until it’s all done. Let it sit for a bit to get some color without moving. You’ll want to cook for just a minute or two before flipping, then about one minute on the other side. Remove from pan and set aside.
Then you’re going to add a mist of oil spray to your pot and add your diced onions and a pinch of salt. Let them cook for a few minutes until fragrant and tender. Then add celery, carrots, thyme, salt, and pepper. Let them cook for 5-7 minutes until the veggies are tender.
Add tomato paste and garlic and cook for one more minute. Add wine and let it sizzle and cook for another minute, scraping all the bronwed bits off the bottom of the pot. Add beef broth and turn down to medium. Chop your cooked steak smaller if you like, and add it back into the soup.
While the soup simmers, steam your cauliflower using your preferred method. I just like to buy fresh bags of florets where I can snip the corner and microwave right in the bag because EASY and zero dishes. In a large blender, blend your cauliflower and diced tomatoes until smooth.
Pour blended cauliflower mixture into the soup to thicken it up. Add frozen peas and it’s done!
What You’ll Need for Your Beef and Veggie Soup
- 1.66 lb flank steak (don’t worry if yours is a bit more or less, the macros over the entire soup will be very close if you’re in the ballpark.)
- Salt and pepper
- 1 medium onion
- 2.5 cups carrots
- 2.5 cups celery
- 2 tsp dry thyme
- 2 tsp salt
- 2 tsp chili powder
- ¼ tsp pepper
- 2 Tbsp tomato paste
- 4 cloves of garlic, minced or frozen cubes
- 1 cup red cooking wine
- 4 cups beef broth (1 box, 2lb)
- 20 oz cauliflower
- 1 (14.5 oz) can diced tomatoes
- 1.5 cups peas
I hope you enjoy this macro-friendly easy beef and veggie soup! And I hope you love that it fills your bowl to the rim but still leaves you plenty of carbs for a hunk of crusty bread to make all your dreams come true.
You can find tons of macro-friendly, one-pot soups and dishes in my new cookbook, ONE.
If you want to find more macro-friendly recipes, follow me on Instagram @lillieeatsandtells.
Easy Beef and Veggie Soup
Ingredients
- 1.66 lb flank steak trimmed and chopped into bite-sized pieces (744 g)* (see note below)
- Salt and pepper
- 1 medium onion diced (or frozen, diced, 468 g)
- 2.5 cups carrots chopped (320 g)
- 2.5 cups celery chopped (340 g)
- 1.5 tsp dried thyme
- 2 tsp kosher salt
- 2 tsp chili powder
- ¼ tsp pepper
- 2 Tbsp tomato paste 30 g
- 4 cloves minced garlic or frozen cubes
- 1 cup red cooking wine 240 g
- 4 cups beef broth 1 box 2 lb
- 20 oz cauliflower 560 g
- 14.5 oz can of diced tomatoes undrained
- 1.5 cups peas 170 g
Instructions
- Heat a large pot or dutch oven over your stove at high heat. Add a mist of olive oil spray and let it get nice and hot.
- Chop your flank steak into bite size pieces, sprinkle liberally on both sides with kosher salt, and a little pepper. Sear in batches, one layer deep, until it’s all done. Let it sit for a bit to get some color without moving. You’ll want to cook for just a minute or two before flipping, then about one minute on the other side. Remove from pan and set aside.
- Add a mist of oil spray to your pot and add your diced onions and a pinch of salt. Let them cook for a few minutes until fragrant and tender. Then add celery, carrots, thyme, salt, and pepper. Let them cook for 5-7 minutes until the veggies are tender.
- Add tomato paste and garlic and cook for one more minute. Add wine and let it sizzle and cook for another minute, scraping all the browned bits off the bottom of the pot. Add beef broth and turn down to medium. Chop your cooked steak smaller if you like, and add it back into the soup.
- While the soup simmers, steam your cauliflower using your preferred method. I just like to buy fresh bags of florets where I can snip the corner and microwave right in the bag because it’s EASY and because it creates zero dishes. In a large blender, blend your steamed cauliflower and diced tomatoes until smooth.
- Pour blended cauliflower mixture into the soup and combine well to thicken it up. Add frozen peas and let it simmer until you’re ready to eat!
For Instant Pot:
- Set IP to sauté setting and let it heat up for about 10 minutes until nice and hot. Spray with a mist of olive oil spray. Sprinkle your chopped steak salt, and pepper, and sear in batches, one layer deep, until it’s all done.
- While the IP is still on the sauté setting, return all meat to the pot. Add tomato paste and wine, stirring for a minute with the lid off. Turn off your IP and add in your garlic, onions, carrots, celery, seasoning, and broth. Close the lid, and valve, and turn back on, setting to high pressure for 10 minutes. (It will take longer than that since it needs time to reach pressure.)
- While the soup cooks, add your steamed cauliflower to a blender with the can of tomatoes and blend until smooth.
- When the timer goes off, you can open the valve to release the pressure or allow it to manually release if you’re in no hurry. When the pressure has released and the lid can be easily removed, open the IP and add the blended cauliflower mixture and frozen peas. Stir and serve!
Notes
- Serve with a hunk of crusty bread, or grilled cheese sandwiches for the kids. I like to roast some veggies while the soup simmers… potatoes for anyone who wants to throw them in the soup, broccoli and mushrooms for me to just add lots of bulk for very few calories.
- Anywhere close to the 1.66 lbs of meat will yield very similar macros per gram of soup. So don’t feel like you have to save some awkward hunk of meat in your fridge.
- To find this recipe on My Fitness Pal, search “Lillie Eat and Tells, Easy Beef and Veggie Soup.”
Nutrition
Tried this recipe?
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How long do you simmer for?
I see chili powder on the ingredient list, when should I add to the soup?
Thank you so much!
I am going to make this later this week. Is this recipe good to freeze leftovers?
Do you use the red wine to deglaze?