Cold Fighting Soup: Tomato Beef Soup with Einkorn Wheat Berries and Bone Broth
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Tomato Beef Soup with Einkorn Wheat Berries and Bone Broth was created to fight a household of colds and give a giant boost to the immune system. The bone broth was cooked in a slow cooker all night long to get as much nutrition as possible, using the recipe here. My bone broth recipe suggests a minimum of five hours of simmering, but if you can do it overnight, all the better. I’ve added in some wine which even further helps to leach out the nutrition from the bones. I’m just now discovering the depth of benefits of bone broth by reading articles like this.
My cold fighting soup of tomato beef with Einkorn wheat berries and bone broth is sort of a version of beef barley soup only healthier. In went the beef, the bone broth and the usual carrots, celery and onion. From there I threw in what was available especially big handfulls of kale. The Einkorn wheat berries have a chewier texture than barley and has much more nutrition. You can keep the soup Paleo by skipping the grains, but read up on Einkorn and you might just keep it in your diet or have this as the grain option for other members of your family not doing Paleo.
I first discovered Einkorn wheat berries and Einkorn wheat flour from Shanna and Tim at Food Loves Writing. I recently tested a few recipes for their upcoming Einkorn Cookbook. I had to special order the organic wheat berries from Jovial and discovered Einkorn’s history.
You probably haven’t heard of Einkorn, because it’s a long forgotten ancient grain, replaced quickly with grains that yield a bigger crop. I As people went from hunter/gatherers to farmers, it was the first wheat humans ever cultivated. Einkorn is a primitive wheat which has hulls that enclose the grain, maintaining complete nutrition. Additionally, Einkorn is high in thamin, a good source of protein, has a higher ORAC reading than other wheats and contains a significant amount of Lutein, a powerful antioxidant. It also tastes good.
Combining bone broth, organic vegetables and Einkorn wheat berries into a soup was my way of fending off the viruses I was exposed to from sick kids and nursing them back to health. The wheat berries are a much meatier texture than pasta, because they are chewier, making the soup very filling and satisfying, while being more digestible for many with wheat sensitivity.
I look forward to seeing how my Einkorn fllour performs in desserts and pasta. There is a delicious looking Einkorn pound cake from Shanna here, and I can’t wait to get their Einkorn cookbook which will be out this December.
In the meantime, you can make this cold fighting tomato beef soup with Einkorn wheatberries, a macaroni, barley or go completely Paleo and skip the grains, but do take the time to make the bone broth. Make a lot of it. Freeze it. I’ve roasted the bones, kept the marrow fatty center, then put in a crock pot overnight and into the next day to get the most nutrition possible. This serves as the basis for all my Paleo friendly beef soups and stews.
Staying healthy really is often just as simple as choosing the right food and cooking it the right way. I’m living proof that this is a cold fighting soup, because for five days I was pretty much coughed on and exposed to a contagious virus, yet I stayed healthy. I hate to admit just how much of this cold fighting soup I ate. It was a lot and not only did I not get sick, I felt extra good.
Tomato Beef Soup with Einkorn Wheat Berries and Bone Broth
- beef bone broth with some added wine to the stock. See note.
- olive oil
- 1 pound beef cubes
- 1 onion diced
- 3 carrots diced
- 3 celery sticks diced
- 2 turnips diced
- 1 cup of fresh green beans cut into 1 inch pieces
- 3 cups of kale
- 2 cups of cooked Einkorn wheat berries
- 2 bay leaves
- Make beef bone broth, starting the night before by following recipe and then cooking in slow cooker for 12-16 hours.
- Saute beef cubes in heavy dutch oven or heavy bottom pot. Remove.
- Add in diced carrots, celery, onion. Saute for a few minutes.
- Add beef back in and add in about 4 quarts of beef broth.
- Add in can of San Marzano tomatoes, just breaking up the tomatoes with your hands. Add juice also.
- Simmer for one hour.
- Add in turnips and green beans. Simmer for another hour.
- minutes prior to serving, add in chopped kale.
- Note: Throughout the cooking, add in some salt and pepper.
- Season to taste. Remove herbs before serving.
- Garnish with freshly chopped parsley.
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You may also like Grain free Vegetable Beef Soup or Grain Free Italian Beef Stew.
Food Loves Writing has some stand out recipes with Einkorn Wheat Berries such as Einkorn Breakfast Porridge
But there aint no bones its beef cubes! I would use marrow bones instead.
The first ingredient is the beef bone broth with a link to the recipe and I do use marrow bones.
If i cant find eikorn wheat (i live on SA) can i use barley?
Of course, you could use anything you want, even pasta, rice, etc.
What a beautiful soup, you really worked the flavor out of the bones, by slow cooking almost overnight. Love this!