High in fiber and rich in flavor, this surprisingly nuanced soup will be a new favorite.
This recipe is based on Equinox Nutrition Pillar Eleven — Regulate Blood Sugar By Being Strategic About Total Carbohydrate Load — and was created by the culinary minds at the Tasting Table Test Kitchen.
Beef, Barley and Bone Soup
3 pounds beef shins with meat
1 large yellow onion, roughly chopped
2 tsp. kosher salt
1 tsp. freshly ground black pepper
14 c. water, divided
3 garlic cloves, peeled
1 carrot, peeled and roughly chopped
6 beef marrow bones
1 yellow onion, roughly chopped
2 dried bay leaves
1 tsp. kosher salt
½ tsp. freshly ground black pepper
1 tbsp. grapeseed oil
9 roasted barley tea bags (10 grams each)
2 tbsp. bonito flakes
1½ tsp. kosher salt
1 tbsp. finely chopped flat-leaf parsley
Sliced, toasted baguette
1. Start the beef stock: Set a roasting pan in the oven and preheat the oven to 400°. To a large bowl add the beef shins, onion, 2 teaspoons of the salt and the pepper and toss to combine. Transfer the beef shank mixture to the roasting pan and roast for 1 hour, using tongs to turn the shanks every 20 minutes.
3. Roast the bones: The next day, place a rimmed baking sheet in the oven and preheat the oven to 400°. To a large bowl, add the marrow bones, onion, bay leaves, salt, pepper and oil and toss to combine. Transfer the mixture to the hot baking sheet and roast until the marrow pulls away from the bones, about 30 minutes.
4. While the bones roast, make the soup: Skim the fat from the top of the stock. Use tongs to transfer the beef shins to another container and save for another time (the meat is delicious), then strain the stock through a fine-mesh sieve and into a large pot, discarding the solids in the sieve.
5. Bring the stock to a boil and stir in the salt. Turn off the heat and add the tea bags and the bonito flakes. Cover the pot and let steep for 5 minutes. Strain the soup into a clean pot through a fine-mesh sieve, pressing down on the solids in the sieve to extract as much liquid as possible.
6. Add about 1½ cups of broth to each of 6 bowls. Set a marrow bone in each, sprinkle with parsley and serve with a piece of toasted baguette.