Steak and Lentil Soup

Steak and Lentil Soup.png

This soup is full of vegetables and healthy lentils. Although we recommend that red meat be enjoyed sparingly, this recipe is made healthier by using flank steak instead of more traditional cuts of meat that have more fat. This recipe makes many servings so you can enjoy with family, or freeze the leftovers to use another time.

Recipe highlights:

  • Excellent source of protein
  • Full of Iron
  • Full of vitamin B12
  • Antioxidant rich

This recipe can be used while on the diabetes or weight loss programs. One serving is 1 ½ cups. Make it a complete meal by enjoying with a large green salad. Be sure to only eat occasionally.

Makes 8 Servings (1.5 cups)

Ingredients:

  • 1 lb. flank steak
  • 1 large sweet onion, chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 3 celery stalks
  • 1 ¼ cup dried brown or green lentils
  • 14.5 oz. can fire roasted tomatoes
  • 6 cups low sodium beef broth
  • 2 tbsp. tomato paste
  • 1 tbsp. Balsamic vinegar
  • 3 bay leaves
  • 1 tsp. Dried Oregano
  • 1 tsp. Dried parsley
  • Mrs. Dash steak seasoning (If you cannot find this, use a combination of garlic powder, onion powder and pepper)
  • ½ cup water
  • 1 ½ tsp. Salt
  • ¼ tsp. Black pepper
  • ¼ cayenne pepper

Directions:

  1. Spray a large pot with a little coconut oil spray. When hot add onion and cook 3-4 minutes so the onion is translucent.
  2. Add garlic, tomato paste, oregano and parsley. Toast for 1 minute.
  3. Add 4 cups broth (you will use the remaining 2 cups later), lentils, celery, tomatoes and bay leaves. Bring to a boil, reduce to simmer. Cover and cook 30 minutes.
  4. While lentils are cooking prepare the steak. Pat steak dry with a paper towel. Sprinkle with Mrs. Dash seasoning on all sides.
  5. Heat a medium pan that’s been lightly sprayed with coconut oil spray over medium high heat. When hot, add the steak and cook 5 minutes per side.
  6. Turn the heat off of the steak, leaving it in the pan, but removing from the heat. Cover with foil and let stand 5 minutes. After 5 minutes, transfer the steak to a plate, cover with foil and let rest at least 10 minutes. Transfer juices from pan to the pot with the lentils.
    After 10 minutes slice the steak against the grain into small pieces and set aside.
  7. After the lentils have cooked 30 minutes, add the bell pepper, water and remaining 2 cups of broth. Bring to a boil, reduce heat. Cover and cook an additional 20-30 minutes (until lentils and bell pepper are soft).
  8. Remove the bay leaves and discard.
  9. Add salt, black pepper, cayenne and balsamic vinegar. Stir well.
  10. Transfer 6 cups of soup to a blender and process until smooth. Return to the pot and add the steak. Stir well and enjoy.

Tips:

  • Because flank steak is a very lean cut of meat, be sure to not over cook. It’s also very important to cut the cooked meat against the grain to keep it tender.
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