My what a busy few months it has been since we last posted! My son and I had a holiday in Singapore to see our much missed friends and expat family, our new nephew was born (a little early like our children… and still always trying to be early! Love them all) and now winter is definitely upon us. It sure has been a shock to go from mild nights one week to almost freezing the next – definitely soup weather! Most soup recipes contain onion, garlic or other high FODMAP ingredients which can be an issue for those with IBD or IBS. Soups, however, are easy to modify, simply add a few other herbs or spices. Keep warm everyone!

 

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Simple Beef & Veggie Soup

Servings 4 | Prep Time 10 mins | Total Time 40 mins (to 7 hours)

 

Ingredients

• 500g diced beef
• 5 Potatoes
• 2 Parsnips
• 2 Carrots
• 1 bunch of Spinach
• 1 bunch spring onions, finely diced
• 1 tablespoon Veggie Stock Paste, or 1 Beef stock cube
• 2 Bay Leaves
• 1 tablespoon Balsamic Vinegar
• Small bunch of fresh Rosemary (or 1 tablespoon dried Rosemary)
• 400ml hot water
• 30 g Garlic Infused Olive Oil
• 1 bunch fresh Parsley or Coriander
• Salt and Pepper to taste

 

Conventional Method

1. Peel and dice the Potato, Carrot and Parsnip into cubes.
2. Finely slice the Spring onions, and roughly dice the spinach and set aside.
3. Preheat the Olive Oil in a large pot, add the diced Beef and Spring Onions to the pot and cook until browned.
4. Add the Veggie Stock paste (or Beef stock cube), and 400ml hot water to a large pot on low heat. Stir until dissolved.
5. Add the Potato, Parsnip and Carrots, Bay Leaves, Rosemary, and Balsamic Vinegar to the pot and stir. Cook for about 20 mins or until the potato is just cooked.
6. Add the Spinach to the pot and cook for another 10 mins, or until the spinach is wilted.
7. Serve the soup straight away topped with fresh parsley or coriander and a warmed Bacon Pumpkin Muffin or Savoury Scone on the side.

 

Slow Cooker Method

1. Peel and dice the Potato, Carrot and Parsnip into cubes.
2. Finely slice the Spring Onions and set aside.
3. Preheat the Olive Oil in a fry pan, add the diced Beef and Spring Onions to the pot and cook until just browned.

4. Transfer the Beef and Spring Onions to the slow cooker.
5. Add the Potato, Parsnip, Carrots, Veggie stock paste (or Beef stock cube), Bay leaves, Rosemary, Balsamic Vinegar and water to the slow cooker and cook on low for 6 hours (or high for 4 hours).
6. Add the Spinach to the slow cooker and cook for another 1 hour on low (or 30 minutes on high).
7. Serve the soup straight away topped with fresh parsley or coriander and a warmed Bacon Pumpkin Muffin or Savoury Scone on the side.

 

Tips:

* Feel free to swap the spring onion for leek (green tops only for the fodmappers), or some fresh basil.

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