A low-calorie, hearty and healthy way to get a lot of vegetables into a meal.
Total time: approx 2 hours
Makes: 6 servings
Ingredients 500g beef soup bones (any cut will do)
2 large fresh beetroots
1-2 brown onions
2 sticks of celery
2 tablespoons of flour
coconut oil/butter/or other oil
1 litre of stock (beef or vegetable)
1/2 bottle of red wine
Vegemite ( I use a big dollop as it really rounds out the flavour of the soup Ė promite or marmite would also be fine)
Fresh rosemary and/or thyme
2 Bay leaves
Various dried herbs (thyme, basil, oregano)
Various spices (e.g. cayenne pepper)
In a very large pot, heat a tablespoon of coconut oil plus a teaspoon of butter in a pan. Coat the beef bones loosely with a mix of flour, salt and pepper, then add to the oil. Turn frequently to brown the meat. Add the onion, turning frequently until soft. Add the beetroots (whole and unpeeled) and pour in the red wine and stock so that everything is well covered. Add the fresh herbs, a teaspoon of whole peppercorns and bring to the boil. Simmer for an hour until the beetroot is cooked through.
Pull out the beetroot and allow cool, then peel and dice. Note this will be messy and you may wish to use gloves however if you donít have any on hand, make sure you wash your hands frequently to prevent staining.
Add the chopped vegetables (potato, carrot, suede, beetroot and celery) to the pot as well as the desired flavourings. Donít forget the taste the broth regularly and let this guide what you add to flavour the soup.
While the vegetables are cooking, take out the bones and remove what meat you can. This will be full of grissle, so shred it into little pieces. Return these and the near-naked bones to the broth.
Cook on low-medium for at least another 30 minutes to let the flavour develop.
Drink the rest of the wine and serve with crusty bread and a dollop of sour cream or greek yogurt.
Please note that these ingredients can be interchanged with others that are available; I basically use what is on hand to enhance the flavour and texture of the soup. For instance instead of a suede, use turnips or parsnips.
I had some mushrooms to get rid of so I added these to the pot near the end after I had sautťed them with some fresh thyme, onion and a dash of red wine. I also added some golden syrup to offset the taste of the wine. Brown sugar would work well as a substitute.
I like to dice the veggies nice and small as I like them to disintegrate a bit and thicken up the soup. Cut larger pieces if you prefer. I donít bother peeling the vegetables (except the suede) so as to retain the nutrients, which are found just under the skin.
Add a can of beans (mixed, white or kidney beans) to bulk up the soup if you donít have many fresh veggies on hand.