Hearty Beef, Brown Rice and Mushroom Soup for Chilly Nights

mushroom soup
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 240
Fat 6g
Carbs 15g
Protein 29g
View All
Total Time 130 min
Prep 10 min, Cook 120 min
Servings 6 (1¼ cups each)

This hearty soup is reminiscent of beef and barley soup, as short grain brown rice has a similar appearance and chewy texture to barley. The timing suggested for this recipe assures that each ingredient is perfectly cooked and tender when the soup is done!

Fresh button mushrooms are high in FODMAPs, but fortunately, canned mushrooms are not. As they rest in the canning water during storage, the mannitol in the mushrooms soaks out and it is discarded when you drain the mushrooms.

Ingredients

  • 1 tablespoon olive oil
  • 1 fresh garlic clove, chopped in large pieces
  • 1/2 cup finely chopped celery
  • 1/2 pound carrots, chopped
  • 1 3/4 pounds beef chuck
  • 1 quart reduced-sodium, low-FODMAP chicken broth or beef broth (no onions or garlic)
  • 1 teaspoon fresh thyme
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons tomato paste
  • 1/3 cup uncooked short grain brown rice
  • 4 ounces drained canned sliced mushrooms (yield from a 7-ounce can)

Preparation

  1. In a 4-quart stockpot or Dutch oven over medium heat, heat the oil and garlic together until the garlic begins to brown. Remove the garlic and discard. Add the celery and carrots and stir-fry them until they are lightly brown. Using a slotted spoon, remove the vegetables to a plate.
  2. Add the whole piece of meat to the pot and brown it for about 5 minutes on each side. Remove the meat to a cutting board. Pour the broth into the stock pot and scrape the bottom with a spatula to deglaze it. Stir in the thyme leaves, paprika, pepper, and tomato paste. Cut the meat into 3/4-inch cubes and return it to the pot, along with any juices that have formed.
  1. Cover the pot and cook at a very light simmer for about 40 minutes. Add the brown rice and continue to simmer for 20 minutes. Reserve the mushrooms and reserved vegetables along with their juices. Simmer 30 more minutes, then serve.

Ingredient Variations and Substitutions

Half a teaspoon dried thyme can be substituted for fresh thyme leaves.

Cooking and Serving Tips

Beef chuck meat is ideal for soups and stews; if you are unable to buy a nice thick chuck steak for this recipe, buy a chuck roast and ask the butcher to cut it into two thick slabs for you. Pre-cut "stew meat" can also be used, saving a step, but you won't know what cut of meat you are purchasing and it may not be as juicy and tender as chuck.

Nutrition Facts
Servings: 6 (1¼ cups each)
Amount per serving  
Calories 240
% Daily Value*
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 70mg 23%
Sodium 470mg 20%
Total Carbohydrate 15g 5%
Dietary Fiber 3g 11%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 29g  
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 3mg 17%
Potassium 765mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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