A lazy day needn’t mean time off from a healthy meal. Beef up your zinc levels for a healthy immune system with this smart-but-satisfying soup of Stew Meat, chickpeas, veggies and pasta.
-
9
hrs -
8
SERVINGS -
450
Cal -
55 g
Protein
Ingredients:
- 2-1/2 pounds beef Stew Meat, cut into 3/4-inch pieces
- 2 cans (14 to 14-1/2 ounces each) reduced-sodium beef broth
- 1 can (15 ounces) chickpeas, rinsed, drained
- 1 can (14-1/2 ounces) no-salt added diced tomatoes, undrained
- 1 cup water
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 cups frozen mixed vegetables
- 1 cup uncooked ditalini or other small pasta
- Shredded Romano cheese (optional)
Cooking:
-
Combine beef, broth, chickpeas, tomatoes, water, Italian seasoning, salt and pepper in 4-1/2 to 5-1/2-quart slow cooker; toss to coat well. Cover and cook on HIGH 5 hours or on LOW 8 hours. (No stirring is necessary during cooking.)
Cook's Tip: For early eaters use no-added salt chickpeas/garbanzo beans rinsed and drained. -
Stir in mixed vegetables and pasta. Continue cooking, covered, 1 hour or until beef and pasta are tender. Season with salt and pepper, as desired. Stir well before serving. Serve with cheese, if desired.
Cook's Tip: For early eaters (6-7m) certain pasta can be hard to pick up prior to baby having the pincer grasp. Pieces of pasta about the size of an adult pinky finger are preferable early on in self-feeding. These include rigatoni, penne, cavatappi.If you have questions about starting solid foods, consult your physician or health care provider.
Alternate Cooking Method:
- This recipe can be made in a 6-quart electric pressure cooker. Use 1 cup elbow noodles for ditalini. Place beef, broth, chickpeas, tomatoes, water, Italian seasoning, salt and pepper in pressure cooker. Close and lock pressure cooker lid. Use beef, stew or high-pressure setting on pressure cooker; program 25 minutes on pressure cooker timer. Use quick-release feature to release pressure; carefully remove lid. Add vegetables and pasta; close and lock pressure cooker, set timer for additional 5 minutes. When complete, use quick-release feature to release pressure; carefully remove lid. Garnish with cheese, if desired. (This recipe variation was tested in an electric pressure cooker at high altitude. Cooking at an altitude of less than 3000 feet may require slightly less cooking time. Refer to the manufacturer’s instructions.)
Nutrition:
453 CALORIES
0 % *
4g SAT FAT
0 % DV **
55g PROTEIN
0 % DV
5.8 mg IRON
0 % DV
12.5 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, 1/6 of recipe: 453 Calories; 99 Calories from fat; 11g Total Fat (4 g Saturated Fat; 5 g Monounsaturated Fat;) 143 mg Cholesterol; 763 mg Sodium; 33 g Total Carbohydrate; 5.9 g Dietary Fiber; 55 g Protein; 5.8 mg Iron; 6.9 mg NE Niacin; 1.1 mg Vitamin B6; 3.9 mcg Vitamin B12; 12.5 mg Zinc; 50.5 mcg Selenium; 168.6 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.
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