Winter is coming soon, and with it the need to feel cozy after being out in the harsh weather. In my youth that would consist of a hot shower followed by a hot chocolate and a hot bowl of chunky soup. Now, most chunky winter soups usually contain beans and/or buckwheat to help "fill them out". Since neither are strictly paleo, I'm wondering whether there are any alternatives for beans/buckwheat? Are there any paleo/old-world seeds which can be used to add "body" to soups?
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Carmelize onions in a lot of butter or coconut oil before you add to soups. They actually thicken the soup a lot. Some types of capsicum peppers also thicken up with long slow cooking.
Potato is IMO, better than beans and can be added in a complimentary fashion to most soups. Same goes for white rice. If you have no weight or blood sugar issues, a tad of potato once in a while to compliment the meat is probably not a big deal. What I do with carbs is just keep them down to a reasonable level and target ones that are healthier and higher on my favorites list. That means, I choose something I really like and that is more healthy, or I just don't eat em at all. I personally do not eat much rice anymore because I never did super like it in the first place so why eat it! But I am more likely to eat potato once in a while because I really like potato with butter. I also like bread with butter but since potato with butter tastes just as good, I will usually choose the potato instead as it is probably healthier. But I also really like steak and since that is probably also healthier yet, I eat a lot of steak, but potato only once in a while. This way, I eat healthy but am flexible and don't feel deprived.
I like filling up my stew with plenty of veggies. Onion is great, as are shallots, turnips, rutabegas, celery, celery root, carrots, potatoes. These are very filling, especially with meat.
If beans don't bother your digestion and you prepare them properly I don't see a reason to avoid them.
I made a really amazing chili with lots of butter, ground beef, and many different types of chopped up bell peppers for the chunkiness (of course multiple other spices and everything.)
I feel even worse after eating beans than I do after eating bread so filling it out with veggies seems like a good idea.
For cold winter days we like a thick soup with fatty meat, Geese schmalz, onions, kale
Turnips, parsley root, carrots, celery, parsnips can be added for variation...
Spices (not strictly Paleo, but delicious): salt, nutmeg, black pepper, allspice, garlic
Several large Potatoes, peeled and diced into small chunks.
Lightly Brown 2 lbs grassfed ground beef
Sauté a Bell Pepper(red or orange best), a large Onion, couple Jalapeño To preference
Dice several tomatoes
A clove of garlic minced.
A healthy amount of Chili powder(make sure it's GF) to taste(some like more). A little black pepper
A dash of cinnamon( too much will overpower it)
Throw it all in the slowcooker on low all day.
Go find something fun to do, fast, and an hour before you plan on eating, find very heavy things to play with. Very heavy is a relative subjective weight. Train fasted.
Then get a very large bowl and feast on your tasty tasty simple creation
I am lucky that beans never been "big" in my home, so didn't grow to depend on them. For me not using too much potatoes in soups might more of a problem.
When I want a hearty soup I add much more meat than I would normally, varying types (not just regular muscle meat, but for example gizzards), and I love kale for the filler. In addition to that just regular veggies, whatever's around.
adding sour cream just before you eat is also great.
If you sautee zucchini and onions until caramilized, you can puree them and add them to you soup or stew for a silky, smooth body. It isn't as heavy as potato puree, and doesn't dampen the flavors of the soup. Try it! It works!
I use celery root to replace my beans. I cut them into long strips then into the approx size of a bean. It definitely helps fill out a soup.