Caribbean-inspired ground beef soup in a coconut broth with sweet potato and cassava-coconut dumplings, AIP Core friendly

This is not a five-ingredients-in-a-pot kind of soup. There are dumplings to roll, a broth to build in layers, and a little more standing at the stove than some nights allow. Save it for a day when your energy allows the extra step, because a bowl of beef and sweet potato in a coconut broth, with soft cassava dumplings floating on top, is worth it.

Beef is a source of zinc and vitamin B12 in a broth already doing a lot of work, both tied to how a body manages energy and immune function during a long protocol. Sweet potato softens into the broth until it nearly disappears, and its orange flesh is where the vitamin A in this bowl comes from. The real draw, though, is how this tastes, worth making again on its own terms.

Brown the beef with some care and attention as you build the base. Let the broth simmer unhurried while you roll the dumplings, taste as you go, and ladle the soup into the bowl you actually reach for. Top it with the last of the cilantro and sit with it a minute before the first bite.

Ingredients

• 2 TBSP extra virgin olive oil
• 3 large carrots, chopped
• 1 cup celery, finely chopped
• 1 large yellow onion, finely diced
• 4 cloves garlic, sliced
• 1 lb ground beef
• 2 tsp fresh thyme
• 1 tsp dried oregano
• 1/2 cup cilantro, roughly chopped
• 1.5 tsp sea salt (plus more to taste)
• 1 cup white or Japanese sweet potato, cubed
• 3 cups beef or chicken broth
• 1 cup water
• 1 cup full fat, additive free coconut milk

Cassava flour dumplings

• 1/2 cup cassava flour
• 2 TBSP coconut flour
• 1/2 tsp salt
• 1/4 to 1/2 cup water

Method

Warm the olive oil in a large pot over medium heat. Add the carrots, celery, and onion and cook until softened, about 6 to 8 minutes. Stir in the garlic and cook another minute, until fragrant.

Push the vegetables to the side and add the ground beef. Break it up and brown it, stirring it into the vegetables as it cooks through.

Add the thyme, oregano, half the cilantro, and the salt. Stir in the cubed sweet potato, broth, and water. Bring to a gentle boil, then lower to a simmer.

While it simmers, make the dumplings. In a bowl, mix the cassava flour, coconut flour, and salt. Add the water a little at a time, stirring, until a soft dough comes together that you can roll between your palms. Pinch off small pieces and roll them into little balls or short logs.

Once the sweet potato is nearly tender, drop the dumplings into the simmering soup. Let them cook until they are firm and cooked through, around 8 to 10 minutes.

Stir in the coconut milk and warm through without hard boiling. Taste and add salt. Finish with the rest of the cilantro and serve warm.

Instant Pot variation

Use Saute to soften the vegetables, brown the beef, and toast the garlic. Add the herbs, salt, sweet potato, broth, and water. Seal and cook on high pressure for about 8 minutes, then quick release. Switch back to Saute, drop in the dumplings, and simmer until cooked through, then stir in the coconut milk and warm gently. Pressure time is untested here, so check the sweet potato and dumplings before serving.

*Adapted from healmedelicious.com*