beef and mushroom split pea soup with cara cara orange zest and dill

beef and mushroom split pea soup with cara cara orange zest and dill

 

servings: 12
cost per serving: $4.50

1.2 lb top sirloin
.5 lb crimini mushrooms
.8 lb shiitake mushrooms
1 bunch baby carrots
1 lb spring onions
5 stalks celery
.4 lb  green garlic
2.7 lb dried split peas
chicken gravy (leftover from roasted lemon pepper chicken recipe)
water
butter
salt
pepper
½ bunch fresh dill
zest of 4 cara cara oranges

rinse steak and pat dry with paper towels. sprinkle with ¾ tsp of salt on all sides. cover loosely with wax paper and let sit in the fridge overnight. take out of the fridge and let come to room temperature (this will take about an hour). cut steak into small cubes. heat a large cast iron skillet over a medium high heat, add some butter when the pan is hot (you can tell when it’s hot by holding your hand about an inch over the bottom of the pan, when you feel warmth the pot is hot) when the butter melts cook the cubes until they are almost done, they should still be a little pink in the center, set aside. gently rub mushrooms clean with a damp paper towel. slice mushrooms fairly thin. add some more butter to the pan you cooked the steak in, when butter melts add mushrooms, salt, and pepper. cook until the mushrooms are soft and have soaked up all the juices. toss steak and mushrooms together and set aside.

meanwhile, clean carrots, celery, green garlic, and spring onions. cut celery stalks into 4 long strips, chop into tiny squares. heat a large soup pot over a medium high heat. when the pot is hot add a decent amount of butter. when the butter melts throw in the celery, add some salt and pepper (see note). chop the carrot tops off and reserve for another use (see note). cut carrots into little circles. add to celery. slice the spring onions and green garlic in half lengthwise and chop into small half circles. add to the pot. when the onions and garlic have turned clear add the peas. cover with about twice as much water as the vegetables and peas in the pot. turn the heat up high until it boils. lower heat to a simmer, add chicken gravy, and cook for 20-30 minutes, until the peas are soft and the soup has thickened.

zest the oranges and chop up some dill. when the pea soup is finished, stir in the dill, orange zest, beef, and mushrooms. top with some dill and orange zest.

rinse steak and pat dry with paper towels. sprinkle with ¾ tsp of salt on all sides. cover loosely with wax paper and let sit in the fridge overnight. take out of the fridge and let come to room temperature (this will take about an hour).

cut steak into small cubes. heat a large cast iron skillet over a medium high heat, add some butter when the pan is hot (you can tell when it’s hot by holding your hand about an inch over the bottom of the pan, when you feel warmth the pot is hot) when the butter melts cook the cubes until they are almost done, they should still be a little pink in the center, set aside.

crimini mushrooms

shiitake mushrooms

gently rub mushrooms clean with a damp paper towel.

slice mushrooms fairly thin. add some more butter to the pan you cooked the steak in, when butter melts add mushrooms, salt, and pepper. cook until the mushrooms are soft and have soaked up all the juices. toss steak and mushrooms together and set aside.

meanwhile, clean carrots, celery, green garlic, and spring onions.

cut celery stalks into 4 long strips, chop into tiny squares. heat a large soup pot over a medium high heat. when the pot is hot add a decent amount of butter. when the butter melts throw in the celery, add some salt and pepper (see note).

chop the carrot tops off and reserve for another use (see note).

cut carrots into little circles. add to the pot.

slice the spring onions and green garlic in half lengthwise and chop into small half circles. add to the pot.

aromatic vegetables

split peas

when the onions and garlic have turned clear add the peas.cover with about twice as much water as the vegetables and peas in the pot. turn the heat up high until it boils.

lower heat to a simmer, add chicken gravy, and cook for 20-30 minutes, until the peas are soft and the soup has thickened.

zest the oranges

and chop up some dill.

when the pea soup is finished, stir in the orange zest, dill, beef, and mushrooms.

top with some dill and orange zest.

Nutritional value of ingredients:

beef:
an excellent source of both macro and trace minerals, particularly zinc and magnesium. in meat these minerals exist in a form that is easy for the body to break down. rich in vitamin B12, which is important for a healthy nervous system and blood; and in carnitine, which is essential for healthy functioning of the heart. beef fat contains fat-soluble vitamins which is what your body needs to utilize the minerals in all foods; it is rich in conjugated linoleic acid, which has strong anti-cancer effects; and contains palmitoleic acid, which protects us from viruses and other pathogens.

crimini mushrooms:
many minerals and vitamins. among the few rich organic sources of geranium, which increases oxygen efficiency, counteracts the effects of pollutants, and increases resistance to disease. rich in zinc, which regulates the prostate gland function, and helps in the metabolism of animal and plant proteins.

shiitake mushrooms:
has the same nutritional value as the crimini mushrooms listed above. additionally, they also contain numerous enzymes and vitamins not normally found in plants (including D, B2, and B12).

carrots:
one of the best detoxifiers. alkalizing, cleansing, nourishing, and stimulating to almost every system in the body. sloughs off morbid wastes. rebuilds healthy cells. one of the best foods for the liver and digestive tract. good for the eyes and vision. it’s pectin reduces blood cholesterol levels.

spring onions:
fights infection. antibiotic. keeps blood vessels free of clots. relaxes bronchial muscle. contains the potent anticancer bioflavonoid quercetin, which is not destroyed by cooking. helps to remove heavy metals and parasites from the gastrointestinal tract. cleanses the system of urea and sodium. prevents tooth decay.

celery:
blood cleanser. reduces blood pressure. enhances blood flow. cancer preventative. strongly alkaline. aids in digestion. nourishes blood cells. eliminates accumulated waste. good souce of vitamin A.

green garlic:
one of the most beneficial foods for the digestive system. aids in the elimination of noxious waste matter and toxic heavy metals from the body. boosts immunological functions. purifies the bloodstream by removing sticky inorganic deposits in the blood vessels. regularizes the action of the liver and gallbladder

dried split peas:
highly digestible and help tone the stomach and the liver.

butter:
rich in the most easily absorbable form of vitamin A necessary for thyroid and adrenal health. contains lauric acid, lecithin, and anti-oxidants, which aid in treating fungal infections, maintain cholesterol metabolism, and protects against free radicals. good source of vitamin E and K. the saturated fats in butter have strong anti-tumor and anti-cancer properties. the vitamin D found in butter is essential to the absorption of calcium.

salt:
rids the body of carbon dioxide. aids in digestion. balances body’s acid-alkaline level. stimulates the liver. critical for preserving the serotonin and melatonin levels in the brain. vital for sleep regulation and bone structure.

pepper:
aids in digestion and relieves gas. anti-inflammatory. protects the liver. antioxidant and antibacterial.

dill:
lowers glucose levels by normalizing insulin levels. dispels flatulence. stimulates the appetite. settles indigestion. induces sleep. increases mother’s milk. high vitamin content.

orange zest:
most of the vitamin C found in citrus is in the zest, it is important to always eat the zest as well as the flesh to get all of this essential vitamin.

Notes:

Salt and pepper:
When it comes to seasoning food with salt and pepper while you are cooking, I have found that it is best to salt and pepper each time you add a new ingredient. and to use the same amount that you would use if you were to eat that amount of ingredients on a plate alone. tasting as you go also helps.

Carrot tops:
Carrot tops are something that most people discard, but they are actually very nutritious. They are an excellent source of chlorophyll, the green pigment that combats tumor growth. Chlorophyll also contains cleansing properties that purify the blood, adrenal glands, and lymph nodes. They can be juiced, cooked in an egg scramble, added to soups, and the little tender leaves can be added raw to salads.

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