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Hearty and heart-healthy
This flavorful hearty soup includes two cans of fiber-rich beans, mushrooms, tomatoes and a red pepper. It’s great the next day and also freezes well.
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Olive oil cooking spray
1 teaspoon extra virgin olive oil
2 pounds rump or top sirloin, all fat removed, cut into 1-inch pieces
2 medium onions, coarsely chopped
3/4 pound cremini mushrooms
12 ounce baby carrots with 1/2 inch greens
3 garlic cloves, coarsely chopped
1 1/2 cups dry full-bodied red wine
2 cups fat-free, reduced sodium beef broth
4 sprigs fresh thyme
1/4 teaspoon kosher salt, optional
1/2 teaspoon freshly ground pepper, or to taste
One 14 1/2-ounce can no-salt-added diced tomatoes with juice
2 tablespoons tomato paste
3 bay leaves
1 red bell pepper, seeded and cut into strips
1 pound green beans, ends snipped, sliced on the diagonal into 1-inch pieces
One 15-ounce can kidney beans, drained and rinsed
One 15-ounce can cannellini beans, drained and rinsed
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Makes 12 servings
Each serving contains:
Calories 311
Total fat 7g
Protein 27g
Carbohydrate 24g
Dietary fiber 8g
Cholesterol 50mg
Sodium 393mg
Potassium 770mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)
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