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Keto Oxtail Soup

This recipe is the perfect example of a nutritious, real food meal using non-starchy vegetables and my favourite cut of beef - oxtail. Apart from being delicious, oxtail is great for making stews and adds amazing flavour, even if you use just a few pieces together with other meat cuts. I'm lucky enough to get quality meat from a local farmer who always keeps a few pounds of oxtail for me :-) I made this soup in my Dutch over but you could also use your slow cooker.

Oxtails are high in gelatine and that's why I often use them for making bone broth, one of the essentials in my house. I keep the meat and use it as filling in keto tacos wrapped in low-carb tortillas or simply on top of crispy lettuce leaves like I did in my autumn oxtail stew recipe.

Preparation time

Hands-on
Overall

Nutritional values (per serving):

8.2 grams 2.7 grams 32.6 grams 21.5 grams 9.7 grams 371 calories
Total Carbs10.9grams
Fiber2.7grams
Net Carbs8.2grams
Protein32.6grams
Fat21.5grams
of which Saturated9.7grams
Energy (calories)371kcal
Magnesium85mg (21%)
Potassium625mg (31%)

Macronutrient ratio: Calories from carbs (9%), protein (37%), fat (54%)

Ingredients (makes 8 servings):

  • 1.6 kg oxtails (3.5 lb) - this will yield about 50% meat
  • ¼ cup ghee (55 g/ 1.9 oz)
  • 1-2 sprigs each rosemary and thyme
  • 3 bay leaves
  • ¼ tsp ground cloves
  • 2 tbsp fresh lemon juice
  • 2 - 2 ½ litres / quarts water or bone broth - you can make your own
  • 1 medium rutabaga, diced (300 g/ 10.6 oz)
  • 1 large tin tomatoes, unsweetened (400 g/ 14.1 oz)
  • 2 cups green beans, chopped (200 g/ 7.1 oz)
  • 2 medium leeks, sliced (180 g/ 6.3 oz)
  • 2 medium celery stalks, sliced (80 g/ 2.8 oz)
  • salt and pepper to taste (I like pink Himalayan salt)

Instructions:

  1. Heat a large pot or a Dutch oven greased with ghee over a medium-high heat. Pat dry the oxtails with a paper towel and sprinkle with salt and pepper. Place the oxtails in the pot and brown on all sides for about 10 minutes.
    You can also use a slow cooker. To do that, you'll need to cook the meat on high for 4-5 hours and add the vegetables for the last hour.
  2. Add the rosemary, thyme and bay leaves. You can make a bouquet garni by placing all the herbs in a piece of cheesecloth and tying with an unwaxed kitchen string. This will make it easy to remove once cooked. Add the lemon juice and water (or broth). Bring to a boil and then reduce the heat to low. Cover with a lid and simmer for about 3 hours or until the meat is soft and falls off the bones.
  3. After about 3 hours, use kitchen tongs to remove the meat from the pot. Let the oxtails cool down on a plate and then shred the meat off.
    There's going to be lots of gelatine left on the bones - you can use them for making a batch of homemade bone broth!
  4. While the meat is cooling down, prepare the vegetables. Peel and dice the rutabaga into about 1-inch pieces. Add it to the pot, cover with the lid and cook for about 10 minutes.
  5. Add the tomatoes, chopped green beans, sliced leeks ...
  6. ... and sliced celery stalks. Cook for another 10-15 minutes or until the rutabaga and green beans are tender. Add the shredded meat and more water if needed. Season with salt and pepper to taste. Enjoy!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (2)

This would go even better with something like an Instant Pot, I think.

Reply

Pressure cooker is definitely another option Smile

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