The Ultimate Healthy Soups with Meat: Beef Borscht and Chicken Vegetable Soup
When it comes to healthy soups that include meat, two of the most beloved and nourishing options are beef borscht and chicken vegetable soup. Both are packed with flavor, nutrition, and can be enjoyed year-round for their comforting and invigorating benefits. In this article, we'll dive into the detailed recipes, preparation methods, and health benefits of these two delectable soups.
Beef Borscht
Beef borscht is a hearty and delicious soup that is perfect for chilly winter evenings. Originally from Eastern Europe, borscht is a nourishing dish that can be enjoyed without getting tired of its rich, vibrant flavors. The key ingredients include beef, beets, cabbage, and a variety of warming spices, making it a satisfying and comforting option for winter.
Ingredients
1 lb beef brisket 3 large beets, peeled and diced 3 medium-sized cabbage leaves, chopped 3 large carrots, peeled and sliced 2 medium onions, chopped 1 large head of radish, sliced 2 cloves of minced garlic 2 tbsp tomato paste 4 cups beef broth 1 tbsp apple cider vinegar A handful of dill, finely chopped 1 tbsp olive oil or vegetable oil Optional: a generous dollop of whole fat sour cream or plain Greek yogurtPreparation
In a large pot, heat the oil over medium heat. Add the beef and onions, sautéing until the onions are translucent. Add the carrots, garlic, cabbage, and beet, and continue to cook for 5-7 minutes until the vegetables begin to soften. Pour in the beef broth and add the tomato paste, vinegar, and a pinch of salt and pepper. Bring the mixture to a boil, then reduce to a simmer and cover the pot. After about an hour, cut the beef into smaller pieces and add them back to the pot. Simmer for another 30 minutes or until the beef is tender. Stir in the sliced radish and let simmer for an additional 10-15 minutes. Season the soup to taste and garnish with chopped dill. To finish, drizzle a generous dollop of whole fat sour cream or plain Greek yogurt on top. Sprinkle with additional dill if desired.Health Benefits
Beef borscht is not only delicious but also brimming with health benefits. The combination of beef, beets, and cabbage provides a good source of protein, iron, and antioxidants. The beets are rich in nitrates, which can help improve blood flow, while the cabbage offers a good dose of vitamin K and fiber. Adding a dollop of sour cream or Greek yogurt can enhance the nutritional value, providing more calcium and probiotics.
Chicken Vegetable Soup
Chock-full of chicken and vegetables, chicken vegetable soup is a beloved and comforting meal that can be customized to include a variety of ingredients. This versatile soup can be made with any combination of vegetables such as celery, onions, scallions, carrots, and green beans. It can also incorporate grains like brown rice or barley, and even include pasta like noodles, kasha, or kreplach. The balance of meats and vegetables makes this soup a well-rounded meal that is satisfying and healthy.
Ingredients
2 lbs chicken thighs and/or breasts 1 large onion, chopped 2 stalks of celery 2 cloves of garlic, minced 1 bunch of scallions, thinly sliced 2 carrots, peeled and sliced 1 large green bean, trimmed and broken into inch-long pieces 1 cup of brown rice or barley (optional) 2 cups of chicken broth A handful of fresh herbs (such as parsley, thyme, or rosemary) Optional: noodles, kasha, or kreplachPreparation
In a large pot, heat some oil over medium heat. Add the chicken pieces and sauté until the skin is golden brown and the meat is starting to cook through. Add the onion, celery, garlic, and scallions, and cook until the onions are translucent and the vegetables begin to soften. Pour in the chicken broth and add the carrots, green beans, and herbs. Bring the mixture to a boil, then reduce to a simmer and cover the pot. After about 20-30 minutes, cut the chicken into smaller pieces and add them back to the pot. Simmer for another 10-15 minutes or until the chicken is tender. If using brown rice or barley, add those to the pot along with the noodles, kasha, or kreplach (if desired) about 15 minutes before serving. Season the soup to taste and serve hot.Health Benefits
Chicken vegetable soup is a nutritious choice that is packed with essential vitamins and minerals. The chicken provides a good source of protein and vitamins, while the vegetables contribute fiber, vitamins, and minerals. This soup is particularly valuable during cold and flu season, as it is rich in vitamins C and A, which can boost the immune system. Additionally, the vegetables in the soup can aid digestion and provide beneficial antioxidants.
Conclusion
Whether you choose beef borscht or chicken vegetable soup, both options offer a wealth of health benefits and are perfect for comforting and nourishing meals. These soups are not only delicious but also energizing and satisfying. Incorporating them into your diet can provide essential nutrients and antioxidants while keeping you warm and healthy through the colder months.