Shank Beef Soup

Dairy Free
Very Healthy
Health score
100%
Shank Beef Soup
45 min.
4
1047kcal

Suggestions

Ingredients

  • pounds beef shanks 
  • stalks celery with leaves chopped
  • tablespoons cider vinegar 
  • 0.5 cup cornmeal 
  • cups flour all-purpose
  • teaspoons thyme leaves fresh chopped
  • clove garlic minced
  •  onion chopped
  • servings salt and pepper to taste
  • cups peas dried split
  • cups sweet potatoes and into chopped
  • cups taro chopped eddoes
  • teaspoons sugar white

Equipment

  • mixing bowl
  • pot

Directions

  1. In large stock pot soak peas in 2 cups water for 1 hour. Cook peas over medium heat, continually checking to see if more water needs to be added. When peas are half way done, (approximately 40 minutes) add sweet potatoes and eddoes.
  2. Pressure cook beef shank with garlic until tender.
  3. In a separate mixing bowl combine flour, cornmeal, and enough water to form a workable dough. Knead to a non-sticky consistency, adding more flour if dough is sticking.
  4. Roll dough out to a 1/4 of an inch thickness and cut into 1 inch by 1 inch strips.
  5. Once split peas and potatoes are cooked through add celery, onion, shank and dumplings. Season with thyme, sugar, vinegar, salt and pepper.
  6. Let simmer until dumplings are floating and then serve.

Nutrition Facts

Calories1047kcal
Protein30.56%
Fat9.55%
Carbs59.89%

Properties

Glycemic Index
125.5
Glycemic Load
59.03
Inflammation Score
-10
Nutrition Score
65.345217124276%

Flavonoids

Apigenin
0.89mg
Luteolin
0.79mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
7.21mg

Nutrients percent of daily need

Calories:1047.17kcal
52.36%
Fat:11.04g
16.98%
Saturated Fat:3.14g
19.62%
Carbohydrates:155.81g
51.94%
Net Carbohydrates:121.75g
44.27%
Sugar:14.96g
16.63%
Cholesterol:79.61mg
26.54%
Sodium:407.73mg
17.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:79.49g
158.97%
Vitamin A:9803.47IU
196.07%
Fiber:34.06g
136.24%
Zinc:18.63mg
124.2%
Manganese:2.44mg
121.92%
Vitamin B12:6.8µg
113.28%
Folate:441.56µg
110.39%
Vitamin B1:1.59mg
106.01%
Phosphorus:985.16mg
98.52%
Vitamin B3:19.58mg
97.92%
Selenium:61.28µg
87.55%
Vitamin B6:1.62mg
81.25%
Iron:13.63mg
75.71%
Potassium:2574.2mg
73.55%
Copper:1.36mg
68.13%
Vitamin B2:1.07mg
63.09%
Magnesium:219.91mg
54.98%
Vitamin B5:3.64mg
36.44%
Vitamin K:25.19µg
23.99%
Calcium:173.83mg
17.38%
Vitamin C:10.3mg
12.49%
Vitamin E:1.79mg
11.94%
Source:Allrecipes