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  • Lisa

Not Your Mother's Hamburger Soup

My mom’s hamburger soup recipe was very delicious. She would make a big pot of it and we would dine on it for days. In those days, she made it with canned tomato soup, store-bought broth and only a moderate amount of vegetables. Unfortunately, most canned soups and broths are high in sodium and contain wheat flours, sugar, flavouring and preservatives.

This healthy hamburger soup recipe is packed-to-the-max with fiber and nutrient-rich veggies, lentils, greens and barley. Canned whole tomatoes and water are used instead of canned soup and broth. Some of the meat is replaced with plant-based lentils which are rich in fiber, protein and antioxidants. Replace all the meat with lentils to make a vegetarian meal. Replace the barley with more lentils, quinoa or rice for a gluten-free meal. Be sure to make extra because it gets better with time and you'll have a ready-made meal that will warm your body and soul in these cold winter months!

Not Your Mother's Hamburger Soup - Serves 4

* 340g (3/4 lb) ground beef - see below

* 1 small yellow onion - diced

* 3 carrots - unpeeled and chopped

* 3 celery stalks - sliced

* 1 small sweet potato - unpeeled and diced 3/4"

* 1 spring rosemary - leaves removed and chopped

* 6 cups water

* 398ml/14 ounce can diced tomatoes

* 3/4 cups dry green lentils or 398ml/14 ounce can cooked lentils

* 1/2 cup pearl barley (can sub pot, will take a little longer to cook)

* 1 tsp sea salt

* 1 tsp black pepper

* 2 Bay leaves

* 3 cups chopped kale leaves

  1. Heat a large soup pot over medium-high heat with the ground beef. Cook, stirring frequently to break up the meat into small pieces. When the meat is almost cooked, add the onion, carrots, celery, sweet potato and rosemary and saute for 4-5 minutes.

  2. Add the water, tomatoes, lentils, barley, salt, pepper and bay leaves. Bring to a boil. Cover and simmer for 25 minutes, or until the lentils and barley are soft. Remove the bay leaves.

  3. Stir in the kale until it wilts. Serve and enjoy!

*Pro-Kitchen Tip - I often have extra ground meat left from packages because we eat less meat these days. It only lasts 1-2 days in the fridge so I freeze it raw in small containers or freezer bags, labelled and dated for 3-4 months (cooked for 2-3 months because moisture has been lost by cooking). Thaw in the fridge overnight or in cold water for 2-3 hours, changing the water every 30 minutes to keep it cold and safe.

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