Beef, Brown Rice, and Mushroom Soup

mushroom soup
Patsy Catsos, MS, RDN, LD
Total Time: 130 min
Prep Time: 10 min
Cook Time: 120 min
Servings: 6 (1¼ cups each)

Nutrition Highlights (per serving)

240 calories
6g fat
15g carbs
29g protein
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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.

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. So you'll want to keep the mushrooms in. Mushrooms act as an antibacterial, immune system enhancer and help to lower cholesterol. They are also the only non-animal food source that contains vitamin D.

Ingredients

  • 1 tbsp 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 tsp smoked paprika
  • 1/2 tsp freshly ground black pepper
  • 2 tbsps 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.

  2. Add the celery and carrots and stir-fry them until they are lightly brown. Using a slotted spoon, remove the vegetables to a plate.

  3. 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.

  4. 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.

  5. Cut the meat into 3/4-inch cubes and return it to the pot, along with any juices that have formed.

  6. 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. Add the mushrooms and reserved vegetables along with their juices. Simmer 30 more minutes, then serve.

Variations and Substitutions

Half a teaspoon dried thyme can be substituted for fresh thyme if you don't have fresh leaves on hand. You can also use a different grain if you don't have short grain brown rice. Use white rice, wild rice, or an ancient grain like quinoa, farro, or barley. If you prefer not to use a grain, add chopped cauliflower to get a similar taste.

You can add other veggies as well if you have some on hand that you'd like to use. Toss in some onions, potatoes, or peas. But keep in mind that not all vegetables are low FODMAP (like onions) so if you follow that eating program, choose your ingredients carefully.

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.

Lastly, if you follow a vegetarian diet, omit the beef and use vegetable stock instead of beef or chicken stock. Then double the amount of mushrooms to bulk up the soup. You won't get the meaty taste that beef provides, but the veggies still provide quite a bit of flavor.

Cooking and Serving Tips

  • Make a double batch of this soup and freeze half of it in single serve containers to heat up on a rainy day.
  • Make this soup in a slow cooker. Just be sure to brown the meat first and then add it to the slow cooker. There is no need to brown the veggies, just add them to the pot along with the other ingredients and cook on low for four hours or more.
  • Be sure to refrigerate any unused soup promptly. It's tempting to leave a soup pot on the stove but this practice can can allow bacteria to grow and lead to foodborne illness.

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Article Sources
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  1. Valverde ME, Hernández-Pérez T, Paredes-López O. Edible mushrooms: improving human health and promoting quality lifeInt J Microbiol. 2015;2015:376387. doi:10.1155/2015/376387