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  • Amy Lippert, NTP

Vegetable Beef Soup (Paleo, Whole30, Keto)

This soul-warming bowl of comfort showcases thick chunks of tender beef in a savory bone broth full of earthy veggies. To me, this is the pinnacle of soup perfection, and this has been my favorite soup for as long as I can remember. Made for those cold winter nights, I know you will love this hearty veggie beef soup as much as I do.



Hearty Vegetable Beef Soup Recipe

I make all of my soups and some of my grain dishes with bone broth because it is absolutely delicious and because it is so good for your health! Bone broth is full of vitamins, minerals, and protein (in the form of collagen) extracted from the bones and connective tissues, and other ingredients like carrots and celery, that you add to the broth. It is one of the most nutrient-dense ingredients I have in my kitchen. It is so good for your gut and tastes incomparable to the boxed or frozen broth from the store.



 

Why Beef is So Good For You!


Let's first talk about why I prefer grass-fed beef over grass-finished and industrial beef. In their natural habitat, cows eat grass and small amounts of grain when the grass is seeding [1]. This provides the cow all the nutrients it needs to healthy, and we want to eat healthy animals. When cow are fed a lot of grain, like in industrial beef, the food source is not the natural source of food for the cows and it lacks the nutrients the cow needs to stay healthy, thus creating a less nutritious beef.


Additionally, because grass-fed cows are eating what they are supposed to be eating, the beef they produce is the most nutrient dense and has the omega-3's that are supposed to naturally be in the beef. Due to the lack of nutrients in industrial beef, it does not contain the omega-3's thus creating a nutrient deficient beef.


Grass-fed beef is not necessarily the same as grass-finished beef, so make sure you ask your butcher or the farm you source your beef from to clarify. Ideally you want beef sourced from an animal that grazed on grass its entire life, however there are farms that grain-feed most of the life and then "finish" on grass, or even grass feed most of the life and "grain-finish" to fatten the animal up in the last few months. As mentioned before, 100% grass-fed beef is the most nutrient dense beef and is my preferred choice when eating ground beef, steak, or using bones for broth.


Grass-fed beef is loaded with nutrients such as protein, fat, vitamins and minerals.

  • Protein is an essential nutrient and beef is a complete source of all essential amino acids you need. Amino acids are the building blocks to the proteins in your body, including collagen, and they are necessary in cellular health and repair.

  • Over one third of the fat found in beef is oleic acid, the same monounsaturated fat that is also found in avocado oil and extra virgin olive oil. Oleic acid supports brain and nervous system function and support healthy blood sugar regulation [2].

  • Vitamins: B3 (niacin: support healthy blood fat levels and blood sugars ), B6 (supports a healthy immune system), B12 (essential vitamin necessary in red blood cell formation.)

  • Minerals:

  • Iron: Heme iron that is easily absorbed and is necessary in the formation of hemoglobin.

  • Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Selenium: Supports thyroid health [3] and supports your immune system.

  • Zinc: Essential in digestion, thyroid health, and a healthy immune system.

So grab some 100% grass-fed beef and let's get cooking!


Vegetable Beef Soup (Paleo, Whole30, Keto)

Serves 4-8


1.5-2# Chuck roast, trimmed and cut into 1-1.5” chunks

2 Tbsp EVOO, divided

1 Medium Onion, diced

1 Large Carrot, diced

2-3 Stalks Celery, diced

1 Small Zucchini, 1" dice

1 Russet Potato, 1/2" dice

6oz Fresh Green Beans, 2” pieces

2 Cloves Garlic, finely minced

3 Sprigs Fresh Thyme

1 Sprig Fresh Rosemary

1 Bay leaf

14.5 oz Can Diced Tomatoes

4 cups Beef Bone Broth

½ cup Good Red Wine*

2-3 tsp Coarse Real Salt

1 tsp Ground Black Pepper


*Omit for Whole30


How to Make Vegetable Beef Soup (Paleo, Whole30, Keto)


1. Trim and dice the beef into 1"-1.5" chunks.


2. To a large pot or Dutch oven over high heat, add 1 Tablespoon of EVOO and heat until hot.


3. Add the beef and sear in batches, remove and set aside.


4. Add 1 Tablespoon of EVOO and sauté the onion, carrot, celery and bay leaf, for 3-5 minutes.


5. Add the garlic, sauté for 30-60 seconds.


6. Add the seared beef, tomatoes, herbs, broth, wine, salt and black pepper. Cover and simmer for 60-90 minutes until the beef is tender.


7. Remove the bay leaves and herb stems (the leaves should have fallen off). Add the potato, zucchini and green beans and simmer 10-12 more minutes, serve.


Watch the Video HERE



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FAQs


Q: What are the best cuts of beef to make vegetable beef soup?

A: I prefer to use a chuck roast or shoulder as these cuts will yield a tender bite that melts in your mouth.


Q: What other veggies could you use to make vegetable beef soup?

A: The world is your oyster and you can add any vegetable you like! Try quartered Brussels sprouts, summer squash, cauliflower, parsnips, turnips, sweet potatoes, really add what you love!


Q: Is it okay that my soup gels in the refrigerator?

A: Yes! This is a characteristic of a good bone broth, a nice gel when it's cooled, your taste buds and gut will love it!




I hope you enjoy this as much as my family does. - Amy

 

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