A warm and hearty meal
What could be better than a hearty soup on a cold evening? This Thyme Beef & Potato Soup will not only warm you, but will provide many essential nutrients to help keep you healthy during the cold weather months.
A few health benefits of this dish
Thyme is an herb from the mint family with impressive health benefits. Thyme provides nutrients like vitamins A and C, iron, and copper, as well as fiber and phytochemicals (1) (4). Thymol, a main bioactive compound found in thyme, has antibacterial, antifungal, and antiviral properties which make it a good choice for helping to ward off infections like influenza and rhinoviruses this time of the year (2). Carvacrol, another bioactive compound in thyme, can modulate neurotransmitters like dopamine and serotonin to improve mood and mental well-being (3). And, both of these bioactive compounds found in thyme, thymol and carvacrol, are strong antibacterials, protecting against food-borne bacteria like E. coli and P. fluorescens (4).
Potatoes are root vegetables from the nightshade family, packed with a wide array of nutrients like vitamin C and potassium, two nutrients that are lacking in the Standard American Diet (5) (6). Vitamin C is necessary for the body to build connective tissue like blood vessels, muscles, and bones, so foods containing vitamin C must be consumed each day (6). Potassium, the third most abundant mineral in the body, acts as an electrolyte and plays a role in regulating fluid balance, muscle contractions, and nerve signaling which is important for the proper function of organs like our heart and muscles (7). And, potatoes are rich in compounds like chlorogenic acid, catechins, and lutein, that act as antioxidants protecting our cells from reactive oxygen species (ROS) and reducing our risk for diseases that would result from the damage of ROS (8).
Thyme Beef & Potato Soup Recipe:
Ingredients:
21 ounces ground beef
3 small potatoes, cut into small bite-sized pieces
3 medium carrots, sliced
1 small zucchini, diced
3 medium celery stalks, chopped
1 cup collards or kale, chopped
1 can (15 ounces) great northern beans, drained and rinsed
3 cloves garlic, minced
2 tbsp. onion, diced
1 tsp. oregano, dried
½ tsp. parsley, dried
¼ tsp. sage, dried
1 tsp. thyme dried
½ tsp. turmeric powder
6-8 cups broth
sea salt and black pepper to taste
Instructions:
Add the garlic to a large soup pot with some water in the bottom and cook for about 1 minute, then add the ground beef and brown over medium-high heat. Add the herbs and spices to the pot, and stir to combine. Add the potatoes, carrots, celery, zucchini, greens, onion, and beans to the pot, and stir to combine. Reduce the heat and cook for another 5 minutes, adding more water if necessary. Add the broth to the pot, stir, and simmer for about 40 minutes, or until the vegetables are cooked to desired consistency. Enjoy!