Meat soup is one of the most beloved traditional dishes, known for its rich flavor and high nutritional value. It combines tender meat, fresh vegetables, and aromatic spices to create a wholesome meal that can be enjoyed with Asida, Kisra, or even rice and bread.
Ingredients
Main Ingredients
- 250 g beef, cut into small slices
- 3 cups water
- ⅓ cup vegetable oil (preferably olive oil or sunflower oil)
- 6 medium onions
- 3 medium tomatoes
- ½ medium bell pepper (green or colored for extra flavor)
- 4 tablespoons tomato paste
Spice Mix
- 3 cloves garlic, crushed
- 1 teaspoon salt (to taste)
- 1 teaspoon ground cardamom
- 1 teaspoon ground cinnamon
Preparation Steps
- Prepare the vegetables: Finely chop the tomatoes, bell pepper, and onions until smooth and well-mixed.
- Sauté the onions: Heat the oil in a pot over medium heat, add the onions, and stir until softened and lightly golden.
- Add the water: Pour in 3 cups of water, cover, and let it boil for 10 minutes to form the soup base.
- Add the tomatoes: Stir in the chopped tomatoes until well combined with the onions.
- Add the meat and spices: Add the meat slices, bell pepper, salt, cardamom, and cinnamon. Mix well, cover, and let cook for 3 minutes.
- Add the tomato paste: Stir in the tomato paste. If the mixture seems too dry, add a little more water.
- Cook the meat: Cover and let simmer over low heat for about 15 minutes until the meat is tender and the flavors blend.
- Final touch: Add the crushed garlic, stir well, then remove from heat.
Serving Suggestions
- Serve the soup hot in deep bowls.
- Traditionally paired with Asida or Kisra, but it also goes well with rice or fresh bread.
- Garnish with fresh parsley or a sprinkle of black pepper for extra flavor.
Nutritionist’s Notes
- Tomatoes: Rich in potassium and vitamin C. People with kidney issues or acid reflux should consume in moderation.
- Meat: An excellent source of protein, iron, zinc, selenium, and B vitamins. Benefits include:
- Supporting brain and nervous system health
- Strengthening bones and muscles
- Boosting immunity
- Preventing iron-deficiency anemia
- Onions: May help lower blood sugar levels in people with diabetes when consumed in moderation.
- Oils: Choose heart-healthy oils such as olive oil to reduce saturated fats and support cardiovascular health.
Health Benefits of the Soup
- For heart health: Tomatoes provide potassium, fiber, and vitamins that help lower blood pressure and reduce the risk of heart disease.
- For pregnant women: The fiber from vegetables supports digestion and helps relieve constipation, a common issue during pregnancy.
- For weight management: Despite being nutrient-dense, the soup is moderate in calories, making it suitable for balanced diets.
Nutritional Values (per serving, approx.)
- Calories: 254 kcal
- Total fat: 15 g
- Saturated fat: 2.6 g
- Cholesterol: 37 mg
- Sodium: 437 mg
- Carbohydrates: 16.2 g
- Fiber: 4 g
- Sugar: 7.8 g
- Protein: 15.1 g
- Iron: 9 mg
- Potassium: 612 mg
- Calcium: 48 mg
