When I was a kid, pre-Crohn’s-diagnosis and pre-using-food-as-medicine days, I…
A few weeks ago I was looking for beef soup bones. But, alas, the soup bone gods were not on my side that day because the two places to which I go for humanely raised grass-fed beef were completely out, but one of them had a big beautiful meaty shank to which I happily said, “I’ll take it!”
Because shank is full-on muscle meat, it tends to be a tough cut, making it perfect for exposure to the long moist heat of soup making. And once you cook it accordingly, shank meat renders a lovely flavour and texture.
This cold winter season has me jonesing for soup. And, as you know if you follow me on Instagram, I’m a fan of it any time of day. But I have a soft spot for the #breakfastsoup movement. Soup for breakfast, especially this Beef Shank Vegetable Soup, makes so much sense to me as it’s soothing and nourshing and utterly delicious.
And just a quick note on this recipe, to make this soup SCD compliant, leave out the parsnip — still totally scrumptious!
INSTRUCTIONS for using an Instant Pot:
- Using the “Sauté” function of the Instant Pot, brown the shank in 1 tbsp. EVOO (this should take a minute or two per side). Turn off the “Sauté” function by pushing the “Cancel” button.
- Add water, apple cider vinegar, salt, thyme sprigs, garlic cloves, and bay leaf.
- Cover the pot with the pressure cooker lid, and ensure the valve is set to “sealing.” Cook for 45 minute on the “Manual” setting.
- Once the time is up, you can use the quick-release method or let pressure release naturally, which may take up to an additional 45 minutes.
- Remove the lid. Strain the broth and discard garlic, thyme sprigs, and bay leaf from the inner pot. Place the shank on a cutting board and shred/dice the meat, removing the fat.
- Set to “Sauté” again. Add the additional one tbsp. of EVOO and sauté the onion, celery, carrots, turnips, and parsnip for about three minutes. Add the dried thyme and marjoram. Stir. Cancel the “Sauté” setting.
- Add the broth to the pot along with the shredded meat, cabbage, and the other bay leaf. Cover the pot with the pressure cooker lid. Ensure the valve is again set to seal. Cook for 4 minutes on the “Manual” setting. Allow the pressure to release either naturally or by the quick-release method.
- Remove the lid and dish up!
Beef Shank Vegetable Soup (AIP, Paleo)
Recipe type: Soup
- 1.5 lb beef shank
- 2 tbsp. EVOO, divided
- 8 c filtered water
- 1 tbsp. apple cider vinegar
- 1 tsp salt
- 2-3 sprigs of fresh thyme
- 3 garlic cloves, peeled
- 2 bay leaves
- 1 onion, chopped finely
- 2-3 celery stalks, chopped
- 4-5 medium carrots, chopped (about 1.5 c)
- 1.5 c turnip, chopped
- 1 parsnip, chopped
- ½ tsp dried thyme
- ½ tsp dried marjoram
- 2 c cabbage, chopped
- ¼ c fresh parsley (optional garnish)
- In a large soup pot (or dutch oven), brown beef shank in 1 tbsp. of EVOO.
- Add water, apple cider vinegar, salt, thyme, garlic cloves, and one bay leaf.
- Bring to a boil, then reduce heat and simmer for 2.5-3 hours.
- Strain the broth and discard the garlic, herbs, and bay leaf. Remove the shank to a cutting board and shred/dice the meat, removing the fat.
- Give your pot a quick wipe, and add the other 1 tbsp. of EVOO as well as the onion, celery, carrots, turnips, and parsnip. Add the ground thyme and marjoram. Stir and allow to cook for about 3 minutes.
- Return the broth to the pot along with the chopped meat, cabbage, and a second bay leaf.
- Cover and cook on medium-low heat for 1 hour more until the veggies are tender.
- If desired, season with additional salt and stir in chopped fresh parsley before serving.