(Updated and added to Favorites January 2010.) This is one of the Phase One recipes you could find in the new Index of South Beach Diet Phase One Recipes from Kalyn's Kitchen, and I first featured it on the blog in January 2007. Since then the recipe has accumulated a lot of fans. A faithful reader recently told me that she makes it every time she does Phase One, and mentioned it deserves be a recipe favorite. Then I made it over the weekend for my annual New Year's Day soup party, and a lot of people there raved about it too. When I went to lunch today with my friend Bonnie she told me her husband George loved this soup at the party. The signs from the universe are clear; it's time for this soup to be officially made a recipe favorite.
When I pick recipes to add to Recipe Favorites I usually look forward to updating the photo with a better one, but this time when I looked at the post I liked the original photo for this soup too, so I'm keeping it. I always eat this with sour cream, and I remember when I photographed it the first time I couldn't get the sour cream to look right so I used a photo without it! Sour cream or not, if you try this recipe it might become one of your favorites too!
Start by heating the oil, then cooking the ground beef until it's well-browned. Don't rush this, because browning adds flavor. (This is the batch of soup I was making for the party, so in these photos the recipe is doubled.)
While the beef is browning, start simmering the two kinds of stock, canned tomatoes, sauerkraut, Splenda or brown sugar, Worcestershire sauce, bay leaves, parsley, and dried sage.
When the beef is well-browned, add it to the soup pot and let the soup continue to simmer.
Heat more olive oil in the frying pan and saute the chopped onions 2-3 minutes, then add the minced garlic and saute 1-2 minutes more. Add the onions and garlic to the soup and simmer on low about one hour. (You want the sauerkraut to soften until it's almost melted into the soup.)
After an hour taste the soup to see if it seems too strong and add some water if needed. (Simmer a little longer if you add water.) Season to taste with a generous amount of fresh-ground black pepper and serve hot, with or without sour cream.
Ground Beef and Sauerkraut Soup
(about 8 servings; I know I was inspired by a recipe I saw somewhere, but I can't remember where I saw it!)
1 lb. very lean ground beef (less than 10% fat)
2-3 tsp. olive oil (depends on your pan)
1 cup chopped onion (one large onion)
1 T minced garlic (or less if you're not that fond of garlic)
2 cups homemade chicken stock
(or 1 14 oz. can chicken broth)
2 14 oz. cans beef broth
1 14 oz. can diced tomatoes with juice
(I like Muir Glen Organic Fire Roasted Tomatoes)
1 14 oz. can sauerkraut with juice (or use bottled sauerkraut)
1 cup water (if needed)
1 T Splenda or brown sugar (use Splenda for South Beach Diet)
1 T Worcestershire sauce
3-4 dried bay leaves
3 T minced parsley or 1-2 T dried parsley
1 tsp. rubbed sage
fresh ground black pepper to taste
In heavy frying pan, heat 1 tsp. olive oil, add ground beef and brown well, breaking into small pieces with turner. This will take as much as ten minutes but don't rush the browning step.
While ground beef browns, combine chicken stock, beef stock, canned tomatoes, sauerkraut, Splenda or brown sugar, Worcestershire sauce, bay leaves, parsley and sage in large stock pot. Bring to a low simmer.
When beef is well browned, add to soup in pot. Deglaze pan with a bit of the soup liquid, scraping off any browned bits, and add to soup.
Wipe out frying pan and add other 2 tsp. olive oil. Saute onions 2-3 minutes, until starting to soften, then add garlic and saute 1-2 minutes more. Add to soup, reduce heat under soup pot and let soup simmer at low heat about one hour. After an hour, taste for seasoning and add water if soup seems too strong. Simmer 15 minutes more if adding water. Season to taste with fresh-ground black pepper before serving. Serve hot, with sour cream if desired.
South Beach Suggestions:
For me this would be a perfect Phase One lunch or dinner for the South Beach Diet. If you wanted a more substantial meal, serve with a phase one salad such as Balsamic Spinach Salad with Gorgonzola and Hard-Boiled Eggs or Chickpea (Garbanzo Bean) Salad with Tomatoes, Olive, Basil, and Parsley. When you get to Phase Two, you could eat this with some 100% White Whole Wheat Bread with Olive Oil.
More Delicious Phase One Soups from Kalyn:
Leftover Roast Beef Italian Stew
Goulash Soup with Red Pepper and Cabbage
Italian Sausage and Bean Soup with Chard
Spicy Pinto Bean Soup with Ham, Tomatoes, and Cilantro
Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin
(There are lots more options listed with Phase One Soups, Stews or Chilis.)