MAKES: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 35 minutes
Craving a juicy burger? Don’t head to the nearest fast-food joint: make a batch of this meaty—and highly kid-friendly—soup instead! It’s got all the flavors you love in a classic burger, minus the unhealthy carbs.
3 tablespoons (45 g/1.6 oz) ghee or other healthy cooking fat
1 medium (110 g/3.9 oz) yellow onion, chopped
3 cloves garlic, minced
11/2 pounds (680 g) ground beef
1/2 teaspoon fine sea salt, or to taste
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano
3 cups (720 ml) bone broth or chicken stock
3 cups (720 ml) water
1 cup (240 g/8.5 oz) canned chopped tomatoes
3 tablespoons (45 g/1.6 oz) unsweetened tomato paste
1 teaspoon Dijon mustard
1 medium (400 g/14.1 oz) rutabaga, peeled and cut into 1-inch (2.5-cm) pieces
1 large (64 g/2.3 oz) celery stalk, sliced
1 medium (120 g/4.2 oz) green bell pepper, diced
1 small (74 g/2.6 oz) red bell pepper, diced
1 small (74 g/2.6 oz) yellow bell pepper, diced
1 cup (143 g/5 oz) diced pickled cucumbers
2 tablespoons (8 g/0.3 oz) chopped parsley
In a large heavy-based pot greased with ghee, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic and cook for a minute. Crumble in the beef and season with the salt, black pepper, and cayenne pepper. Add the thyme and oregano, and mix until lightly browned on all sides. Add the broth, water, tomatoes, tomato paste, Dijon mustard, and rutabaga.
Bring to a boil, cover with a lid, reduce the heat, and simmer for about 15 minutes. Add the celery, peppers, and pickled cucumbers. Cook, uncovered, for another 5 minutes, or until the vegetables are tender. Taste and season with salt if needed. Garnish with the parsley before serving. To store, let it cool, and refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.
Do You Have Thyroid Issues? Make Sure You Cook Your Veggies!
Certain foods such as rutabaga, turnip, broccoli, cauliflower, kohlrabi, Brussels sprouts, and cabbage, are known as goitrogens. If eaten on a regular basis, goitrogens may disrupt the production of thyroid hormones by interfering with iodine uptake in the thyroid gland. Luckily, these veggies are only goitrogenic in the raw state. Cooking, light steaming, or even fermenting deactivates and diminishes their goitrogenic activity.
NUTRITION FACTS PER SERVING (ABOUT 11/2 CUPS/360 ML):
Total carbs: 10.5 g / Fiber: 3 g / Net carbs: 7.5 g / Protein: 17.6 g / Fat: 24.1 g / Energy: 328 kcal
Macronutrient ratio: Calories from carbs (10%), protein (22%), fat (68%)