⏱ 165 min totalKharcho-Inspired Beef Soup
Per 1 serving · 761 g · 16 ingredients
of a 2,000 cal day
- Protein54g46% of calories
- Carbs21g18% of calories
- Fat19g36% of calories
- ✓ Protein-dense
At a glance
One serving of Kharcho-Inspired Beef Soup (761 g) has 467 calories, with 54 g of protein, 21 g of carbohydrates and 19 g of fat. Most of its energy comes from protein (46% of calories). It is high in protein (109% DV), Vitamin C (29% DV) and Vitamin K (51% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 92%, 27% and 50% of the daily value.
High in
20%+ of the daily value
- Protein109%
- Vitamin C29%
- Vitamin K51%
- Thiamine89%
- Riboflavin (B2)35%
- Niacin92%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E17%
- Folate (B9)17%
- Calcium12%
- Magnesium18%
- Manganese10%
Watch
20%+ of the daily value
- Sodium92%
- Saturated fat27%
- Cholesterol50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
8 oz Beef chuck stew meat- 🥄½ tsp Salt
⅔ tbsp Olive oil
³⁄₁₆ medium Onion
⅓ stalks, large (11 inches long) Celery
⅔ cup Beef broth- 🥄⅔ cup Water
⁹⁄₁₆ cup Tomatoes
⅓ leaf Bay leaf
³⁄₁₆ tsp Coriander seed
³⁄₁₆ tsp Paprika
⅓ clove Garlic
¹⁄₁₆ cup White rice
⅓ tbsp Lemon juice
⅔ tbsp Parsley
⅔ tbsp Dill
Directions
- 1
Pat the beef dry and season all over with some of the salt. Heat a Dutch oven over medium-high with half of the olive oil, then brown the beef in two batches until well seared; transfer to a plate.
- 2
Add the remaining oil to the pot. Stir in the chopped onion and finely chopped celery and cook, stirring, until softened and lightly golden, about 5 minutes.
- 3
Pour in the diced tomatoes with their juice, beef broth, and water. Add the bay leaves and return the browned beef (and any juices) to the pot. Bring to a boil, then reduce to a gentle simmer, cover, and cook until the beef is very tender, 1.5 to 2 hours.
- 4
Stir in the rice, lemon juice, pressed garlic, ground coriander, and smoked paprika. Cover and simmer until the rice is tender, about 20 minutes.
- 5
Remove from the heat and stir in the chopped parsley and dill. Cover and let stand off heat for 10 minutes to meld flavors.
- 6
Taste and adjust seasoning with additional salt and freshly ground black pepper, then serve hot.
Vitamins & minerals
Amounts for 1 serving (761 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 58 μg | 6% |
| Vitamin C | 26 mg | 29% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 61 μg | 51% |
| Thiamine | 1 mg | 89% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 15 mg | 92% |
| Vitamin B6 | 1 mg | 111% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 6 μg | 232% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 115 mg | 12% |
| Iron | 7 mg | 91% |
| Potassium | 1,306 mg | 28% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 552 mg | 79% |
| Zinc | 13 mg | 116% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 10% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 621 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 55 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 3,552 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 467 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Kharcho-Inspired Beef Soup?
One serving of Kharcho-Inspired Beef Soup (1 serving) has 467 calories, which works out to 61 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Kharcho-Inspired Beef Soup high in protein?
Yes. It has 54 g of protein per serving, and 46% of its calories come from protein (12 g of protein per 100 calories).
Is Kharcho-Inspired Beef Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kharcho-Inspired Beef Soup?
2124 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Kharcho-Inspired Beef Soup?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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