• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
  • Facebook
  • Instagram
  • Twitter
  • Pinterest
  • YouTube
  • [Français]
  • Sign Up and Stay in Touch!
Canadian Food Focus

Canadian Food Focus

Everything Grows

  • About
  • Courses
  • Contributors
  • Ask Us
  • In Your Kitchen
  • Recipes
  • Health
  • Canadian Food Stories
  • On The Farm
  • What’s in Season
  • Learn to Cook
tortellini soup

Learn to Cook: Tortellini Soup

Learn To Make Easy Lunch Recipes Learn to Cook: Tortellini Soup
Jump to Recipe Jump to Video Print Recipe

Cook along with Nutrition and Food Skills Educator, Andrea Villneff.

Video credit: Canada Beef/ Think Beef

Heme and Non Heme Iron

While there is always room in your diet for plant based foods and eating vegetables in any form is a good thing, there are key differences between plant based and animal based nutrients.

Plant based iron (non-heme variety) is not as easy for the body to absorb as animal-based iron (heme variety of iron). Because of this, the iron needs of people consuming predominantly plant-based diets are 1.8 times the standard requirements (so about 14 mg in males and 32 mg in females). The good news is that vitamin C, found readily in fruit and vegetables, can improve absorption of non-heme iron up to four-fold.

Learn:

  • How to cut mushrooms, onion, celery and carrots
  • what a mirepoix is
  • about heme and non heme iron

Steps

  1. Read through the recipe and assemble the ingredients
  2. wash your hands, tie back your hair and put on an apron
  3. Start cook along video and prepare the recipe
tortellini-soup

Tortellini Soup

On a cold day nothing beats a hearty soup!
No ratings yet
Print Pin Email Share
Course: Soup & Stews
Preparation: Quick & Easy
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6
Author: Andrea Villneff

Ingredients

  • 1 tsp vegetable oil
  • 1 lb extra lean ground beef
  • 2 cups sliced white button mushrooms
  • 1 small onion diced
  • 1/2 tsp each salt and pepper
  • 2 medium carrots peeled and diced
  • 2 medium celery stalks diced
  • 1 cup shredded baby spinach
  • 28 oz can diced tomatoes
  • 6 cups water
  • 1 tsp salt and pepper
  • 2 cups cheese tortellini or whole wheat macaroni
Imperial – Metric

Instructions

  • Heat oil in a deep soup pot on medium-high. Brown beef for 5 minutes, breaking beef into a crumble with the back of a spoon. Stir in mushrooms, onion, salt, pepper, carrots, celery and spinach. Cook for 3 minutes.
  • Stir in diced tomatoes, water, salt and pepper. Bring to a boil and reduce to medium. Simmer for 5 minutes. Stir in tortellini and cook for 7 minutes or until noodles are just cooked.

Video

Notes

Tip: This recipe is a great way to get creative in the kitchen. Try adding your favourite vegetables. Some great alternative options are cabbage or peas. Use what you have available in your fridge or freezer.
Nutrition Facts
Tortellini Soup
Serving Size
 
2.25 cups
Amount per Serving
Calories
270
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2.5
g
16
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
55
mg
18
%
Sodium
 
770
mg
33
%
Potassium
 
461
mg
13
%
Carbohydrates
 
30
g
10
%
Fiber
 
4
g
17
%
Sugar
 
6
g
7
%
Protein
 
31
g
62
%
Vitamin A
 
4202
IU
84
%
Vitamin C
 
17
mg
21
%
Calcium
 
191
mg
19
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Download: Recipe with Grocery List for Big Batch Beef

For more information on ground beef download the Ground Beef Toolkit or order your own binder edition.

For more recipe ideas check out

The Real Meal Maker Brochure

Big Batch Beef Brochure

Previous Lesson
Back to Course
Next Lesson
Previous Post:cheeseburger frittataLearn to Cook: Cheeseburger Frittata
Next Post:Learn to Cook: Ginger Beef and Mushroom Bowlginger beef and mushroom noodles

Sign Up and Stay in Touch

You can unsubscribe at any time by emailing info@canadianfoodfocus.org, or by using the UNSUBSCRIBE link provided in every email.
For more information, see our privacy policy here.

Canadian Food Focus
  • In Your Kitchen
  • Recipes
  • Health
  • Canadian Food Stories
  • On The Farm
  • What’s in Season
  • Learn to Cook
  • Home
  • About Us
  • Courses
  • Ask Us
  • Contributors
  • Newsletter
  • Privacy & Legal
  • [ Français ]
  • Facebook
  • Instagram
  • Twitter
  • Pinterest
  • YouTube
Canadian Agricultural Partnership
Government of Canada

Copyright © 2023 · Farm & Food Care Saskatchewan · All Rights Reserved ·

Scroll Up
Sign up for our Newsletter!

 

You can unsubscribe at any time by emailing info@canadianfoodfocus.org, or by using the UNSUBSCRIBE link provided in every email. For more information, see our privacy policy here.