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Slow-cooker Vegetable and Beef Soup*

Active Time: 35-40 minutes / Cook Time: 8 hours 20 minutes / Total Time: 8 hours 30 minutes

Makes 8 servings

*The benefit of the slow-cooker in this recipe is that you can set it and forget it. If you don’t have a slow-cooker, you can do this in a Dutch oven or stockpot with a tightfitting lid. Follow the instructions in steps 1 and 3, using the Dutch oven or stockpot. Add ingredients as in step 4, including the beef, and cook over low heat, stirring every 15 minutes or so, for 2-3 hours or until the vegetables and beef are fully tender. Add the green beans and chard about ½ hour before the end of cooking, and the peas about 5-10 minutes. Follow the rest of the recipe.

  This recipe is made Week 1 Day 7 for dinner. Leftovers are used for lunch Week 2.

This recipe is made Week 1 Day 7 for dinner. Leftovers are used for lunch Week 2.

Ingredients:

  • 1 ½ tablespoons coconut oil, divided
  • 1 lb. beef stew meat, cut into ½-1” pieces
  • 2 teaspoons fine sea salt, divided, plus more to taste
  • 1 teaspoon ground black pepper, divided, plus more to taste
  • 1 large yellow onion, chopped (about 2 cups)
  • 1 teaspoon dried thyme, plus more to taste
  • 4 cloves garlic, peeled and crushed but left intact
  • 3 cups chopped carrot (from about 3-4 large)
  • 2 cups chopped celery, (from about 2-3 stalks)
  • 1 lb. red or yellow potatoes, cubed
  • 1 (28 oz.) can diced tomatoes
  • 2 bay leaves
  • ¼ cup chopped parsley, divided
  • 6-8 cups beef broth
  • 2 cups frozen green beans
  • 1 bunch Swiss Chard, stems removed and leaves roughly chopped
  • 1 cup frozen peas
  • 1-2 tablespoons Balsamic vinegar, to taste (optional)

Directions:

  1. Make sure to cut all of your vegetables as indicated before starting, so that they are ready to be added quickly.
  2. Heat ½ tablespoon coconut oil in a large saucepan or Dutch oven. Sprinkle beef with ¼ teaspoon each salt and pepper. Add ½ of the beef and brown on all sides, about 4 minutes total. Remove to a bowl and repeat with remaining beef.
  3. Place beef and any juices in the bottom of a 6-quart slow-cooker set for 8 hours at low.
  4. Add remaining coconut oil to the saucepan, along with onion, thyme, garlic, carrot, celery, ¾ teaspoon salt and ¼ teaspoon pepper. Stir to combine, cover, and cook 10 minutes, stirring occasionally. Carefully transfer the mixture to the crockpot.
  5. Add potatoes, tomatoes, bay leaves, 2 tablespoons parsley, and 6 cups beef broth to the slow cooker. Stir gently to combine, cover, and let the machine go to work!
  6. About 1 hour before the end of cooking, taste the broth. If you’d like, add up to another teaspoon of dried thyme. Add the green beans and Swiss chard and stir.
  7. About ½ hour before the end of cooking, add the peas and stir.
  8. Stir in 2 tablespoons chopped parsley, 1 teaspoon salt, ½ teaspoon pepper, and 1 tablespoon vinegar, if using. Taste the broth and adjust for seasoning.
  9. If you would like it to be more “soupy,” add the additional 2 cups of broth.
  10. Serve 2 cups soup per person for dinner tonight, and package remaining soup in airtight containers for lunches on days 1, 3, and 5 next week. Refrigerate until needed. The soup also freezes well.