Curry-Style Beef and Vegetable Soup

Ginger, turmeric, cinnamon, and a little honey give this soup its warmth and depth, the kind you want from a curry, built here from whole spices you already keep in the cabinet.

This is 1 pot and 1 stove, and it is worth the time it asks. Beef chuck is a source of protein and zinc, both involved in how the body repairs tissue. Sweet potato and carrots are a source of beta-carotene, which the body uses as a building block for vitamin A. Ginger and turmeric carry compounds studied for their role in calming inflammation, which is the quiet reason they show up so often in this kind of cooking.

When you can, source the beef from an animal raised well. The flavor is better, and the act of choosing carefully is part of the practice. Let the kitchen fill with the smell of ginger and cinnamon while it simmers. Eat it slowly, in a bowl you like, with attention.

Ingredients

• 1/4 cup coconut oil
• 1 small onion, chopped
• 6 garlic cloves, minced
• 3/4 pound beef chuck, sliced
• 1/2 cup orange juice (sub broth for low-histamine)
• 1 cup chicken broth
• 1 medium sweet potato, cubed
• 3 small carrots, sliced
• 1 tablespoon coconut aminos
• 1 cup spinach (sub kale for low-histamine)
• 8 ounces mushrooms, sliced
• 1 small zucchini, sliced
• 1 tablespoon honey
• 1 1/3 tablespoons ground ginger
• 2 teaspoons sea salt
• 1 teaspoon turmeric
• 1 teaspoon cinnamon

Note: This recipe is fully AIP elimination-friendly with no swaps needed. The 'curry' flavor comes from ginger, turmeric, cinnamon, and honey, not from nightshade curry powder. For low-histamine needs, swap the orange juice for more broth and swap the spinach for kale. Zucchini can be swapped for yellow squash.

Method

• Warm the coconut oil in a stockpot over medium heat. Add the onion and garlic and cook until softened, about 3 minutes.
• Add the beef and sear it on all sides, about 5 minutes.
• Pour in the orange juice and broth, then add the sweet potato, carrots, and coconut aminos. Simmer about 15 minutes, until the root vegetables are nearly tender.
• Stir in the spinach, mushrooms, and zucchini. Cook until the greens wilt.
• Add the ginger, salt, turmeric, and cinnamon, and stir in the honey. Return to a simmer and heat through until the sweet potato and carrots are fully tender. Taste and adjust the salt.

Instant Pot variation

Set the pot to Saute. Warm the coconut oil, soften the onion and garlic, then sear the beef on all sides. Press Cancel. Add the orange juice, broth, sweet potato, carrots, and coconut aminos, scraping the bottom so nothing sticks. Keep the liquid below the fill line. Seal and cook on high pressure for roughly 10 to 12 minutes (untested, kitchen-test). Let the pressure release naturally for about 10 minutes, then quick-release the rest. Switch back to Saute, stir in the spinach, mushrooms, zucchini, ginger, salt, turmeric, cinnamon, and honey, and simmer until the greens wilt and everything is heated through.

*Adapted from acleanplate.com*