Low-Carb Beefy Vegetable Soup: Your Ultimate Hearty & Healthy Meal Prep Essential
Welcome to day 11 of our 30-day challenge! We’re making fantastic progress, and it’s essential to keep our momentum going with delicious, nourishing meals. As we continue our daily quest for good eats, I believe we need another versatile go-to soup in our repertoire. You know the kind – a hearty, satisfying dish that’s perfect for a quick, healthy meal anytime. This Low-Carb Beefy Vegetable Soup isn’t just a recipe; it’s a dose of healthy nourishment, ready to warm you up and keep you fueled. It’s designed to be comforting and substantial, making it an ideal choice for busy days or chilly evenings when you crave something wholesome and flavorful.
This recipe is a thoughtful low-carb adaptation of one of my family’s all-time favorites, our classic Beef Barley Soup. For this carb-conscious version, I meticulously removed ingredients like barley, lima beans, and pasta – common culprits for added carbohydrates in traditional soups. To compensate for the bulk and texture, and to elevate its heartiness, I upped the chunkiness by incorporating fresh tomatoes and, most notably, cubed turnips. The addition of turnips is truly a stroke of genius. They mimic the texture and comforting feel of cubed potatoes without adding a ton of extra carbs, making them an excellent keto-friendly substitute. Another significant advantage? Turnips freeze exceptionally well, unlike potatoes, which can become mealy after thawing, ensuring your soup maintains its quality even after storage.
The first crucial step in building the rich flavor profile of this low-carb beefy vegetable soup is to perfectly brown those beef cubes. This process, often referred to as the Maillard reaction, creates a deep, savory crust and releases complex aromas and flavors that are absolutely essential to the soup’s final taste. You’ll brown them directly in your soup pot or Dutch oven – ensure it has a capacity of at least 8 quarts for this generous recipe. For large-batch soups and stews, I highly recommend a sturdy stainless steel soup pot, similar to this one, for even heating and ample space.
To achieve that desirable dark crust and those delicious, crumbly pan drippings, it’s vital to brown the beef in batches. Overcrowding the pot prevents proper searing; instead of browning, the meat will steam, leading to a duller flavor and less appealing texture. Take your time with this step, allowing each batch to develop a beautiful, deep brown color on all sides. Those dark bits stuck to the bottom of the pot are pure flavor gold, which will be scraped up later (deglazed) and integrated into the soup, adding incredible depth that you truly don’t want to miss.
While the beef is browning, it’s the perfect time to prep your foundational vegetables: cabbage, celery, onion, and turnips. These aromatics and hearty vegetables form the delicious base of our low-carb beefy vegetable soup. Chopping them ahead of time ensures a smooth cooking process, as they’ll be added to the pot shortly after the beef is seared. Cabbage adds a wonderful bulk and slightly sweet flavor, celery provides a classic aromatic crispness, onion builds a savory depth, and the turnips, as mentioned, are our low-carb stars, contributing a satisfying potato-like texture without the carbohydrates. Their careful preparation now will pay dividends in flavor and texture later.
Once your beef is beautifully browned, return it to the pot with the prepped cabbage, celery, onion, and turnips. Mix these ingredients thoroughly until they are well combined, ensuring all the flavors begin to meld. Then, cover the pot and allow it to simmer gently over a medium to low heat for approximately 5 to 10 minutes. This initial sautéing phase is crucial. It allows the vegetables to soften slightly and release their natural sugars, intensifying their flavor and building the aromatic foundation of the soup. You’ll notice the vegetables becoming translucent, a sign that they’re ready for the next delicious additions.
The next ingredients to be added to the mix are the rich beef broth, hearty stewed tomatoes, a substantial soup bone, a fragrant pot herb, and aromatic bay leaves. These elements collectively build the deep, savory character of our low-carb beefy vegetable soup. The stewed tomatoes contribute a touch of acidity and sweetness, enhancing the overall flavor, while the soup bone will slowly release collagen and marrow, adding incredible body and a subtle richness to the broth that’s difficult to achieve otherwise.
A Note on Pot Herbs…
You might find it challenging to source a high-quality pot herb blend at your local market. Sometimes, they appear as though they’ve lingered on the shelf far longer than they should have, lacking the vibrant aroma and potency crucial for a flavorful soup. Furthermore, on warmer days, these specialty blends may not even be available. But don’t despair! It’s surprisingly simple and incredibly rewarding to make your own fresh pot herb blend at home. Crafting your own ensures maximum freshness, superior flavor, and allows you to customize the blend to your preference. For detailed suggestions on how to create your own, just follow my simple guide here. Using a fresh, homemade blend will undoubtedly elevate your beefy vegetable soup to the next level.
This is where the magic truly unfolds! Once all the primary ingredients are in the pot, bring the mixture to a gentle boil, then reduce the heat to a low simmer. Allow this magnificent blend to simmer, partially covered, for approximately 1 ½ hours. During this extended simmering period, the seemingly disparate ingredients will undergo a remarkable transformation. The browned beef will become incredibly tender, practically melting in your mouth, while the flavors from the broth, stewed tomatoes, vegetables, and herbs will meld and deepen. Your large pot of ingredients will evolve into the most amazingly flavorful, rich, and aromatic low-carb beefy vegetable soup you can imagine, a testament to the power of slow cooking.
You’ll notice that fresh carrots, ripe plum tomatoes, and vibrant green beans are added to the soup only after it has simmered for a significant amount of time. This strategic timing is key to achieving optimal texture in your low-carb vegetable beef soup. It allows the beef ample time to become incredibly tender without overcooking or turning the more delicate vegetables into mush. By adding them later, they retain their distinct texture, bright color, and fresh flavor, contributing a lovely crispness against the tender beef and softened base vegetables. Speaking of carrots, I intentionally cut mine on the larger side, providing the soup with a delightful extra texture and visual appeal. I’ve also included a small amount of frozen peas for a hint of sweetness and color. However, if you are strictly adhering to a very low-carb diet, you can easily omit them without compromising the overall deliciousness of the soup.
To make the job of coring fresh tomatoes an absolute breeze, I highly recommend giving this handy tool a try. It’s a small investment that makes a big difference in kitchen efficiency!
You may have noticed that I did not specifically add salt and/or pepper to the pot earlier in the cooking process. My preference is to use regular organic beef broth (not low-sodium), which often contains a good amount of seasoning. I find that for most palates, additional seasoning isn’t necessary with this approach, allowing the natural flavors of the beef and vegetables to shine. However, always taste and adjust to your preference at the end. Better yet, if you happen to have some rich, flavorful Homemade Beef Stock on standby, now is absolutely the time to utilize that goodness! It will bring an unparalleled depth of flavor and nutritional boost to your low-carb beefy vegetable soup.
Store your Low-Carb Beefy Vegetable Soup in the fridge for up to three days.
This hearty low-carb beefy vegetable soup is an excellent candidate for meal prepping. If you find yourself with any delicious leftovers, I highly recommend portioning them out into single-serving, freezer-safe containers. Pop them into the freezer, and you’ll have quick, healthy, and satisfying meals ready to go whenever you need a wholesome pick-me-up. This approach saves time on future cooking and ensures you always have a nutritious option at your fingertips, making healthy eating effortless even on the busiest days.
Edited 9/20/2020 to add: In light of ongoing global health concerns, a heightened focus on healthy eating and immune support has become a priority for many. While some are embracing home cooking more than ever, others are turning to the convenience of food delivery services to maintain their dietary goals. For those specifically following a ketogenic lifestyle, finding reliable and high-quality meal solutions can be a challenge. Our trusted friends at The Spruce Eats have meticulously researched and compiled an invaluable resource: The 9 Best Keto Meal Delivery Services of 2020. I thought this handy guide would be particularly appreciated by anyone looking for convenient, healthy, and keto-compliant meal options delivered right to their door.
Low-Carb Beefy Vegetable Soup
Healthy, hearty and delicious. A soup that eats like a stew, perfect for your low-carb lifestyle.
Ingredients
-
2
tablespoons
olive oil -
2
tablespoons
butter -
2
pounds
beef chuck, cut into bite-sized pieces -
3
large or 4 small stalks celery, sliced
(about 11 ounces) -
1
medium onion, diced
(5 to 6 ounces) -
1/2
large head of cabbage, cored & chopped
(about 20 ounces) -
2
medium turnips, peeled and cut into small cubes
(about 15 ounces) -
3
– 46 ounce cans beef broth, divided -
2
– 14 ounce cans stewed tomatoes, roughly chopped
(with juice) -
1
large or 2 small soup bones -
1
pot herb -
2
bay leaves -
6
carrots, sliced
(about 18 ounces) -
4
small plum tomatoes, roughly chopped
(about 12 ounces) -
6
ounces
fresh green beans, cut into 1″ pieces -
4
ounces
frozen sweet peas, defrosted - salt & freshly ground black pepper, to taste
Instructions
-
In a stock pot or Dutch oven of at least 8-quart capacity, heat the olive oil and butter over a medium-high setting. When the fat is hot and shimmering, add only enough beef to the pan so that the pieces are not crowded and are barely touching the bottom. This allows for proper browning. Once all sides of the beef are deeply browned, remove the batch to a plate and continue with the remaining beef until all pieces are seared. When all beef is browned, lower the heat to medium and return all the browned beef to the pot, along with the sliced celery, diced onion, chopped cabbage, and cubed turnips. Cover the pot. Sauté the mixture, stirring occasionally, until the vegetables begin to soften and become translucent, about 5 to 10 minutes.
-
Pour in 2 cans of beef broth, add the roughly chopped stewed tomatoes (with their juice), the soup bone, your chosen pot herb, and the bay leaves. Increase the heat to bring the soup to a boil; then immediately reduce the heat to a low setting so that the soup gently simmers. Partially cover the pot with a lid, allowing some steam to escape, and let it simmer patiently until the beef is wonderfully tender, which will take approximately 1 ½ hours. This slow simmer is crucial for developing deep flavors and ensuring the beef achieves a melt-in-your-mouth texture.
-
Once the beef has reached its tender perfection, it’s time to add the remaining fresh vegetables: the sliced carrots, roughly chopped plum tomatoes, and fresh green beans cut into 1-inch pieces, along with the defrosted frozen sweet peas (if using). Stir them into the soup. Continue cooking the soup for an additional 30 minutes. This timing ensures these vegetables cook through but retain their pleasant texture and vibrant colors, adding freshness and varied textures to the hearty soup.
-
Finally, taste the soup and season it to your preference with salt and freshly ground black pepper, if necessary. Carefully remove and discard the soup bone, pot herb bundle, and bay leaves from the pot. At this stage, the soup will have reduced and thickened substantially, concentrating its flavors. To achieve your desired consistency, add additional beef broth, pouring it in gradually while stirring until the soup reaches your preferred thickness. Allow the soup to simmer for an additional 10 minutes to ensure all the flavors are well integrated, then serve your delicious Low-Carb Beefy Vegetable Soup hot and enjoy!
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