Soups and stews are a great way to get your veggies, fibre and extra salt. Use any cut of meat, just be sure to include the bones, preferably the bone marrow, if possible. This provides the most flavour, as well much needed minerals.
INGREDIENTS (2 servings)
- 220g lamb shoulder (bone-in)
- 120g cauliflower
- 40 mL strained tomatoes
- 30g red bell peppers
- 1/4 tbsp butter
- 3g garlic (1 small clove)
- 2g fennel seeds (optional)
- chili flakes (optional)
- salt/black pepper (to taste)
INSTRUCTIONS
- Sauté lamb, garlic, butter and chili flakes in stock pot.
- Add veggies, strained tomatoes, and fennel.
- Add 2+ cups of water and salt/pepper.
- Bring to a boil, and simmer for about 30 minutes.
- Taste and adjust seasoning before serving.
NOTES
- Fat/protein content will vary depending on cut of meat.
- If using tomato sauce, make sure it’s sugar-free (or substitute with fresh diced tomatoes).
BONUS TIPS
- If using a lean cut of meat, increase butter to 1 tbsp (15g).
- If using boneless meat, add soup stock or a bouillon cube.
- To prevent fat from floating to the top of the stew, blend the mixture at the end (after meat and bones and removed).
- For a more “soupy” soup, add more water.
- For a thicker consistency (stew), add less water.
- Fennel seeds (or fresh fennel greens) work well with lamb and pork, but you could omit, or substitute with your favourite herbs.
MACROS PER SERVING (1/2 recipe)
325 cal | 22g fat | 5g net carbs | 24g protein