Chunky Beef and Vegetable Soup

Gluten Free
Dairy Free
Very Healthy
Health score
95%
Chunky Beef and Vegetable Soup
600 min.
8
313kcal

Suggestions


Warm up your kitchen and your spirits with this delightful Chunky Beef and Vegetable Soup, a hearty dish that embodies nutrition and flavor. Perfect for family gatherings or a cozy dinner on a chilly evening, this recipe is designed to nourish and satisfy, serving up to eight people with generous portions. With its robust and rich broth, featuring tender beef shank and an array of colorful vegetables, this soup is not only a feast for the taste buds but also a powerhouse of health benefits.

This gluten-free and dairy-free soup is incredibly versatile, making it a fitting choice for any meal, be it lunch or dinner. Each bowl is packed with protein, healthy fats, and complex carbohydrates, earning it an impressive health score of 95. Comfort food doesn’t have to mean sacrificing health; this Chunky Beef and Vegetable Soup strikes that perfect balance.

The quality ingredients—like meaty crosscut beef shanks, vibrant carrots, and garden fresh green beans—combine beautifully, creating a deliciously rich flavor profile that will have everyone coming back for seconds. Plus, the recipe allows for easy preparation, with steps designed to bring out the best in each ingredient. So grab your apron and get ready to enjoy a wholesome, homemade soup that not only warms your belly but also brings joy to your table.

Ingredients

  • lb meaty crosscut beef shanks thick trimmed (also called beef shins; 2 inches )
  • 0.3 teaspoon pepper black
  • 14 oz canned tomatoes diced canned
  •  carrots halved lengthwise
  • cup lima beans *soaked overnight dried picked over rinsed
  •  garlic cloves chopped
  • 0.3 lb green beans trimmed cut into 1-inch pieces
  • 28 fl. oz. beef broth low-sodium
  • tablespoons olive oil 
  • large onion chopped
  • 1.5 teaspoons salt 
  • 0.3 lb savoy cabbage coarsely chopped
  • 12 cups water 
  • lb yellow-fleshed potatoes such as yukon gold 

Equipment

  • bowl
  • sauce pan
  • pot
  • slotted spoon
  • tongs
  • colander
  • cutting board

Directions

  1. Soak beans in cold water to cover by 2 inches in a bowl at room temperature at least 8 hours, or quick-soak (see cooks' note, below).
  2. Drain in a colander.
  3. Pat shanks dry and sprinkle with pepper and 1 teaspoon salt.
  4. Heat oil in a wide 6- to 8-quart heavy pot over moderately high heat until hot but not smoking, then brown shanks (in batches if necessary), turning, about 6 minutes total, and transfer with tongs to a bowl.
  5. Cook onion in fat remaining in pot over moderate heat, stirring, until golden, about 5 minutes.
  6. Add garlic and cook, stirring, 1 minute.
  7. Add browned meat along with any juices accumulated in bowl, carrots, 8 cups water, beef broth, and remaining 1/2 teaspoon salt and simmer, covered, until meat is very tender, about 1 1/2 hours.
  8. Remove shanks with a slotted spoon and transfer to a cutting board. When cool enough to handle, cut meat into 1-inch pieces, discarding bones, and return meat to soup.
  9. Meanwhile, simmer lima beans in remaining 4 cups water in a 4-quart saucepan, covered, until just tender, 20 to 30 minutes.
  10. Drain in colander.
  11. Peel potatoes and cut into 1-inch cubes, then add to soup with lima beans and tomatoes with their juice and simmer, covered, until potatoes are tender, about 15 minutes.
  12. Add cabbage and green beans and simmer, uncovered, until tender, about 5 minutes.
  13. · Beans can be soaked up to 12 hours. · To quick-soak beans: Cover beans with cold water by 2 inches in a 5- to 6-quart pot and bring to a boil, uncovered. Boil beans, uncovered, 2 minutes, then remove from heat and let stand, uncovered, 1 hour. · Soup is best when made 1 day ahead (to give flavors time to develop). Cool completely, uncovered, then chill, covered. Reheat and, if necessary, thin with water. · Cooled soup can be frozen in an airtight container 1 month.

Nutrition Facts

Calories313kcal
Protein39.36%
Fat22.26%
Carbs38.38%

Properties

Glycemic Index
40.66
Glycemic Load
11.59
Inflammation Score
-10
Nutrition Score
28.148260987323%

Flavonoids

Apigenin
0.1mg
Luteolin
0.08mg
Isorhamnetin
0.94mg
Kaempferol
0.81mg
Myricetin
0.06mg
Quercetin
4.7mg

Nutrients percent of daily need

Calories:313.28kcal
15.66%
Fat:7.76g
11.94%
Saturated Fat:1.87g
11.66%
Carbohydrates:30.09g
10.03%
Net Carbohydrates:22.8g
8.29%
Sugar:5g
5.56%
Cholesterol:39.8mg
13.27%
Sodium:736.78mg
32.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.86g
61.72%
Vitamin A:4062.97IU
81.26%
Vitamin B12:3.4µg
56.64%
Zinc:8.08mg
53.88%
Vitamin B6:0.87mg
43.57%
Potassium:1391.3mg
39.75%
Vitamin B3:7.2mg
35.98%
Phosphorus:352.21mg
35.22%
Folate:129.08µg
32.27%
Manganese:0.61mg
30.39%
Fiber:7.29g
29.15%
Selenium:20.28µg
28.97%
Iron:4.83mg
26.85%
Vitamin C:20.26mg
24.56%
Magnesium:93.16mg
23.29%
Vitamin K:23.58µg
22.45%
Vitamin B1:0.31mg
20.47%
Copper:0.39mg
19.74%
Vitamin B2:0.33mg
19.17%
Vitamin B5:0.98mg
9.76%
Calcium:79.89mg
7.99%
Vitamin E:0.91mg
6.05%
Source:Epicurious