How to Make Meat Soup: A Traditional Dish with a Healthy Touch

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.

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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

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Preparation Steps

1. Prepare the vegetables: Finely chop the tomatoes, bell pepper, and onions until smooth and well-mixed.
2. Sauté the onions: Heat the oil in a pot over medium heat, add the onions, and stir until softened and lightly golden.
3. Add the water: Pour in 3 cups of water, cover, and let it boil for 10 minutes to form the soup base.
4. Add the tomatoes: Stir in the chopped tomatoes until well combined with the onions.
5. Add the meat and spices: Add the meat slices, bell pepper, salt, cardamom, and cinnamon. Mix well, cover, and let cook for 3 minutes.
6. Add the tomato paste: Stir in the tomato paste. If the mixture seems too dry, add a little more water.
7. Cook the meat: Cover and let simmer over low heat for about 15 minutes until the meat is tender and the flavors blend.
8. Final touch: Add the crushed garlic, stir well, then remove from heat.

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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.

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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.

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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.

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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