• 32 ounces of no salt or low salt beef broth
  • 12 ounces of tomato paste
  • 1/4 cup Worchestire Sauce
  • 1-1.5 lbs duck
  • Rosemary (to taste)
  • Oregano (to taste)
  • 1 large yucca
  • 2 large tomatoes
  • 5-6 medium carrots
  • 3-4 celery stalks
  • 1.5 cups green beans

Clearly, duck is not a turkey.  Given the expense of duck, this will not be a common featured source of protein.  I also think in taste and texture it’s closer to turkey, so that’s why it’s in the more game foul-esque section.  To find duck, you will have to go to a store more like Whole Foods.  Obviously, if it’s not in your budget then substitute turkey.  Duck does give this recipe a more authentic stew taste and texture.

Because we cooked this in the slow cooker, which has less capacity than our normal pots, this is a very thick soup.  You will definitely want to dilute it upon reheating.

Set your crock pot (slow cooker) to high.  This is great for our throw-in-the-pot-and-ignore cooking style.  That is literally what we are doing this time.  It cooks while you go to work.  You will be welcomed back home to the most divine stew smell.  Add low/no beef broth, Worchestire Sauce, and tomato paste to the crock pot.  I used 1/4 cup of Worchestire Sauce.  You can always add more to taste while cooking or reheating.  It’s a good base amount though.  Stir for a few minutes to break up the tomato paste.

After your broth is mixed thoroughly, add in your duck and chopped veggies.  Order doesn’t matter in this instance because all the veggies will cook for 6 or more hours.  They will all be plenty soft by the time you blend.  I added in some rosemary and oregano.  Both of those are fairly potent as seasons and leaves go, so you don’t need to add much to get their flavor.  With respect to the duck, it is fatty, but that outer fat layer is easily cut off.  Make sure you do this before you dice your meat.  If you wish and you handle fat well, you can always add a few diced pieces of fat for the flavor.

You may notice we used yucca instead of potatoes or rice.  It is very fibrous, so if you have issues with fiber substitute white rice.  You peel them just like a potato, so they are very easy to work with and add a nice change to the monotony of white base/thickening agent.  Yucca will also have to come from a store more like Whole Foods.  You’re already there getting duck, so take full advantage of their more nontraditional foods.  This is also way to add some jazz to a traditional dish.

This soup maxes out ALL amino acids.  Each jar also contains 50-100% of all your vitamins and minerals for the day without the cost of excess sodium.  It’s glycemic score is a 22.  That’s amazing because you shoot for less than 100 per day and this info is per jar!  This is nutrition without cost.  Despite the low fullness score on the label, it is actually quite hearty.  This meal will put hair on your chest for sure!

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Disclaimer: This label is per mason jar serving, and was estimated using Nutrition Data‘s website.