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Hearty protein-rich soup with vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Shank vegetable soup (240 g) has 146 calories. That works out to 61 calories per 100 g. It contains 10.1 g of carbs, 13.4 g of protein, 6 g of fat and 2.6 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
146
KCAL / 240G
Carbs
10.1g
· 4% DV
Protein
13.4g
· 27% DV
Fat
6g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 36% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 2.11 g | 11% |
| Trans fat | 0.12 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 13.4 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 146 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (small) | 180 g | 110 kcal |
| 1 bottle (medium) | 300 g | 183 kcal |
| 1 serving (medium) | 300 g | 183 kcal |
| 1 cup (large) | 360 g | 220 kcal |
| 1 serving (large) | 450 g | 275 kcal |
| 1 bottle (large) | 500 g | 305 kcal |
Calculated from 61 calories per 100 g.
Shank vegetable soup is made with lamb or beef shank, a cut from the lower leg that becomes tender with slow cooking. Bone-in shanks are commonly used because they add flavor to the broth; the meat is then pulled off the bone.
To make shank vegetable soup, simmer the shank until tender, then cook chopped vegetables in the meat broth. Remove the meat from the bone, return it to the pot, and season the soup before serving.
No, shank vegetable soup can be made with boneless shank, but bone-in pieces are traditional and give the broth extra flavor. If using boneless meat, cut it into large pieces so it stays easy to remove and shred after cooking.
Carrots, potatoes, onion, and celery work especially well in shank vegetable soup. Leeks or parsnips are also good additions; cut the vegetables evenly and add them after the shank has started to soften so they do not overcook.
Keep the shank vegetable soup at a gentle simmer until the meat pulls apart easily. A rapid boil can make the meat tough and cloud the broth, while adding the vegetables later helps them keep their shape.
Browning the shank first is optional, but it gives shank vegetable soup a deeper, roasted flavor. Sear the meat on all sides in the soup pot, then add liquid and scrape up the browned bits before simmering.
Yes, a pressure cooker works well for shank vegetable soup and softens the meat faster than a stovetop simmer. Cook the shank first, release pressure safely, then add the vegetables and cook them until tender without letting them turn mushy.
The easiest way to remove excess fat from shank vegetable soup is to chill it and lift off the firm fat layer before reheating. For soup served right away, skim the surface with a spoon after the meat has cooked.
Yes, shank vegetable soup freezes well in airtight, meal-sized containers. Cool it before freezing and leave room for expansion; potatoes may become softer after thawing, so stir the soup while reheating it.
Serve shank vegetable soup with crusty bread or a simple green salad for a complete meal. Chopped parsley and a squeeze of lemon brighten the rich broth, so offer them at the table.
Vitamins
B12
1.01µg · 42% DV
B3
3.48mg · 22% DV
B6
0.31mg · 18% DV
B2
0.17mg · 13% DV
Minerals
Selenium
18µg · 33% DV
Sodium
588mg · 26% DV
Phosphorus
158mg · 23% DV
Copper
0.19mg · 21% DV
Potassium ⭐
362mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 146 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Shank vegetable soup is a hearty, home-style soup made by slowly simmering a bone-in meat shank with vegetables. The shank may be lamb or beef, and the exact vegetables vary; carrot, potato and onion are common choices. It is associated with Turkish-style home cooking, where the long simmer gives the broth a deep, meaty flavour.
The tender meat and soft vegetables are served in the broth, often as a warming first course or a simple meal with bread. A squeeze of lemon can brighten the bowl. It brings protein together with vegetables, providing 5.6 g of protein per 100 g. For a lighter version, skim excess fat from the broth and add more vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.11g
MONOUNSATURATED
2.54g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.