I’m always looking for ways to stretch my food dollars, and using a small amount of red meat to flavor a hearty soup is perfect. While I did make this with grass-fed beef, you could use pork or lamb, or make it vegan by omitting the meat altogether. The 10-bean blend of dried beans from my favorite Middle Eastern market inspired this hearty beef and bean soup. Migraine folks and people following my Plan should read the notes in the recipe, below, for ingredient substitutions.
Beef and bean soup
A hearty one-dish meal that comes together quickly in the Instant Pot.
Ingredients
- 1 pound dried beans SOAKED OVERNIGHT in filtered or spring water. I used a 10-bean blend. Use any of these for the migraine diet: chickpeas, white beans, kidney beans, split peas, black beans,
- 2 tbsp olive oil (extra virgin)
- 1 onions diced. Use a bunch of green onions for the migraine diet.
- 2 cloves garlic minced
- 2 carrots peeled and sliced into coins
- 2 potatoes new or Yukon gold (but any type will do), large dice
- 4 ounces beef (grass-fed) pork or lamb, cubed (can omit to make this vegan)
- 4 cups water (filtered or spring)
- 1/4 cup tomato paste or red pepper paste/puree
- 3 bay leaves
- 3 thyme (fresh) 2-3 sprigs
- 1 tbsp Italian seasoning salt-free OR Porcini Paradiso from Spice Tribe
Instructions
- Soak the dried beans overnight in plenty of water. If possible, use filtered or spring water for the best flavor. Rinse and drain.
- Heat the oil in the Instant Pot set to Saute (medium heat level). Saute the onion, garlic, and carrots for 5 minutes or until turning golden.
- Add the Italian seasoning and cook for 1 minute to release the oils.
- Add remaining ingredients and stir well, making sure the tomato paste is dissolved. Hit Cancel.
- Secure the lid, then set to Pressure Cook on high for 25 minutes. Use natural pressure release. After opening the lid, remove the 3 bay leaves and the thyme sprigs. Serve hot, garnished with more fresh thyme if desired.
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