Jamaican Beef Soup (Low Carb)
This is a low carb, modern version of Jamaican beef soup. It's made with a medley of low carb vegetables - okra, carrots, cho cho and corn. No dumpling or root vegetables making it perfect for weight loss.
Servings 6 people
Calories 403 kcal
For the meat 2½ lb lean beef (1.13kg) if using other beef see the notes 3-4 tablespoon beef seasoning (44g) see notes For the soup 1-1½ lb pumpkin (680g) pureed 8 cups water (1.8 litres) 2 cups okra chopped, see notes to de-slime it first, optional 2 cho cho chayote, christophine, chopped 2-3 large carrots chopped and halved 5-6 corn cobs 10 pimento berries (allspice) 10 sprigs of thyme tied together 1 small onion chopped 2 scallion whole 3 garlic cloves chopped 3-4 tablespoon homemade soup mix (44g)see notes (use whole packet of cock / pumpkin soup mix if you're not using my homemade version) 1 scotch bonnet pepper pink salt, garlic granules and black pepper to taste
For the meat/pumpkin preparation Place the was need in a medium sized bowl with the beef seasoning, coat and leave to infuse overnight or a few hours (this is an optional step, but recommended). Also have the pumpkin ready by boiling it until tender then mashing (can use a fork or pulse a few times in the blender, you don't want it become liquid). To make the soup Pressure cook the meat first if you need to (see the notes). Bring 8 cups of water to the boil. Once boiled add the beef and allow to simmer on medium heat (covered for 45 minutes). Add the mashed pumpkin and stir. Add the cho cho, okra, corn, carrots, onion, scallion, garlic and soup mix pimento, thyme and scotch bonnet. Allow to continue to simmer on low/medium heat, covered for 40-45 minutes or until the soup starts to thicken If the soup isn't thick enough mix together 1tbsp of starch with 2tbsp of warm water and then stir it in. Do a taste test and adjust for salt/garlic/black pepper if needed. Remove the thyme stems and scotch bonnet before serving.
You will need my
if you are Cock Soup Mix gluten free/wheat free and also my for the meat. Beef Seasoning
As per Caribbean custom the meat is already washed with lime/vinegar. Use lean beef, for less calories, high levels of protein and reduced cooking time.
To rid the slime of the okra, parboil in 2tbsp vinegar with 1tsp pink salt then strain off the water. Because the soup doesn't include ground provisions (excluding the pumpkin) the
texture of the soup won't be as thick, you may want to add starch as referenced to thicken some more. If you aren't using lean beef than
I would recommend trimming off any fat and pressure cooking your choice of meat first of all. You can add
additional LOW CARB vegetables if you want to. Make sure to
do a taste test and adjust the salt etc.. levels if needed as this will vary depending on what ingredients are being used with sodium already in them. Make sure to use a stock pot that holds
at least 4 quartz/3 litres to avoid over spill. Keep an eye on the scotch bonnet, and
make sure it doesn't burst or it will make the soup spicy, it's okay to remove it before hand. Calories: 403 kcal | Carbohydrates: 23 g | Protein: 46 g | Fat: 11 g | Saturated Fat: 5 g | Trans Fat: 1 g | Cholesterol: 117 mg | Sodium: 174 mg | Potassium: 1611 mg | Fiber: 8 g | Sugar: 11 g | Vitamin A: 13676 IU | Vitamin C: 33 mg | Calcium: 229 mg | Iron: 9 mg