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  • Writer's pictureMarie Katherine

Nutrient Rich and Medicinal Shepherds Pie Soup

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This dish is absolutely delicious and packed full of nourishing foods! The recipe is a balanced and satiating meal that makes the perfect weeknight dinner. 



What makes this soup so nourishing?


Lion's Mane Mushrooms:


Lion's Mane mushrooms are known as a medicinal mushrooms, meaning they have healing and health-promoting properties. You can probably find lion's mane in some form at your local health food store as the benefits are well-documented and accepted! Lion's Mane mushrooms are rich in vitamins such as thiamine, riboflavin, and niacin and minerals such as manganese, zinc, and potassium! Lion's Mane is an absolute powerhouse of nutrients!


Bone Broth:


Bone broth is a food that I would also consider a powerhouse of nutrients! Bone broth contains calcium, phosphorus, magnesium, vitamin A, vitamin K2, iron, zinc, selenium, and manganese (many of these are nutrients many Americans are often deficient in). Bone broth is packed full of collagen and gelatin which is excellent for promoting good gut health. I like incorporating as much bone broth as possible into my diet for the full range of amino acids, which is very important when eating head-to-tail.


I make my own bone broth and like to add medicinal herbs and mushrooms to boost the nutrient content! Lately, I have been adding dried reishi mushrooms! 




Beef Liver:


Beef liver is one of the most nutrient-dense foods out there! It’s well known and documented to be full of vitamins and minerals that are otherwise lacking in most people’s diets! Traditional culture groups would supplement with beef or buffalo liver in the winter months to prevent scurvy and give beef liver to expectant mothers. The nutrients in beef liver are bioavailable, meaning it is easy for the body to absorb, unlike the nutrients in many supplements. Beef liver provides 59.3mcg of vitamin B12, 9.8mg of copper, 6582 of vitamin A RAE, and 2.8mg of riboflavin. It is an excellent source of niacin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, selenium, thiamin, and manganese.


See my post 10 Meals to Sneak Beef Liver Into for more ideas on how to incorporate more nutrients into your diet! 


Eating organ meats is an important part of an ancestral diet! To learn more about ancestral eating, see my post here on What is ancestral eating!


And that’s not to mention the vegetables, potatoes, ground beef, garlic, or other foods which are all full of good vitamins and minerals!


Shepherds Pie Soup


Time to Cook: 1 hour Servings: 6 Number of ingredients: 15


Ingredients:


4 large potatoes

1/2 cup sour cream

1 lb. Ground Beef

1 yellow onion

4 cloves garlic, minced

3 Tablespoons salted butter

4 cups bone broth (see my post here for how to make bone broth)

½ cup cream

1 teaspoon Worcestershire sauce

1/4 teaspoon ground sage

2 cups shredded cheddar cheese

1 ½ cups mixed frozen vegetables

Salt/Pepper, to taste

¼ cup diced dried lion’s mane mushrooms or 1 tablespoon of lion’s mane powder (see notes)

¼ cup finely diced or ground beef liver (see notes)


Instructions: 


1. Dice your onion, and add to the pot with butter. Cook lightly until the onions are translucent. 

2. Add smashed or finely diced garlic to the pan, and continue to cook for about 3 more minutes. 

3. Add bone broth to the pot.

4. Dice your potatoes and add to the pot. Bring to a simmer.

5. Add in the lion’s mane mushrooms. 

6. In a separate pan, begin browning your ground beef

7. When the beef is mostly cooked, add in your beef liver, and mix it into the ground beef. 

8. Once your potatoes are cooked and soft, either add them to a blender to blend, or use an immersion blender. Blend the mushrooms with the potatoes. 

9. Add in the sour cream, cream, and seasonings. Sir until well-combined. 

10. Add in your mixed vegetables and grated cheese. Allow to cook on low for 5-10 more minutes until everything is well combined, and the vegetables are cooked

11. Serve and Enjoy! 



Notes:


  • About once every 3-4 months, I puree beef liver, put it in silicone molds, and then put the frozen liver cubes in ziplock baggies to freeze. When I want to add it to a dish, I simply toss one into the ground beef. In cases where I do not have frozen, pureed beef liver on hand, I simply dice it very finely. This is easiest when it’s still partially frozen. 



  • I forage my own mushrooms. It’s fun, it ensures the quality, and it’s free! I’d encourage you to do a bit of research and look into foraging in your own area! Lion’s mane grows in the fall, and usually, I find it in early winter where I live. It’s actually relatively easy to spot in the winter because it’s bright white against brown trees and leaves. I chop mine, dehydrate it, and then save it in a mason jar. If you want to purchase lion’s mane, I would first suggest buying it locally. I have purchased it dehydrated from our local farmer’s market. You can also buy it in powder form here on Amazon. The lion’s mane can of course be left out and this will still be a delicious meal. 


 

That’s it! I hope you enjoy this delicious recipe as much as we did! It’s relatively easy to make and very delicious! I'm always looking for more ways to incorporate more nutrient-rich foods in my life like beef liver, bone broth, and medicinal mushrooms! If you make this recipe, let me know how it turned out in the comments!

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