1 tbsp. olive oil
3/4 lb. lean beef, fat trimmed
1 onion, chopped
3 cloves garlic
1 (14 1/2 oz.) can reduced-salt chicken broth
1 (16 oz.) can whole peeled tomatoes
1 (12 oz.) bottle dark German beer or lowfat beef broth
2 c. water
1/2 tsp. crushed red pepper
1/4 sm. cabbage (about 1/4 lb.)
1/2 lb. carrots
2 stalks celery
1 lb. peeled sweet potato or yam
Black pepper, coarsely ground, to taste
1/2 tbsp. soy sauce, or to taste
2 tsp. dill weed
2 tbsp. fresh parsley

Cut beef into bite-size cubes. In a heavy stew pot, heat olive oil; add beef. When browned, add onions, garlic and a small amount of the chicken broth. Simmer until onions and garlic are limp. Add tomatoes, beer, water, remaining broth, red pepper, cabbage and carrots. Bring to a boil and let simmer. Meanwhile, chop the celery and sweet potato or yam, and add to mixture. Cook until yams and carrots are tender, about 45 minutes. Add pepper and soy sauce to taste. Add dill weed and parsley for garnish.

This meat tastes great with a dollop of yogurt on top, and it can be made a day ahead. Reheat when ready to serve.

Per serving (without yogurt) : 228 calories; 46 percent carbohydrate, 29 percent protein, 25 percent fat.

QUICK TIP: Beside salads, Legumes Plus also makes delicious soup "kits" including several varieties of lentil soup, lentil chili and split pea soup.