3 pound Soup bones, knuckle bones, neck bones, or breast bones
2 pound Inexpensive roast, shoulder meat, etc, of substitute both bones and meat with a whole duck, chicken or goose, cut into manageable chunks. skin and bones are a must on the poultry
1 Large onion, with skin or 5-6 dark green portions of leeks, fresh or frozen
1 Small garlic head, with skin
1 Carrots, cleaned, broken in 0.5
2 Stalks celery, cleaned, broken in 0.5
10 Peppercorns, crushed
As required Salt
3 sprig Fresh thyme
2 tablespoon Olive oil, lard or tallow for sweating vegetables
2 Large beet roots, leaves and stems removed, thoroughly cleaned
2 Carrots, thoroughly cleaned
Your root vegetable here, if desire, see suggestions above], thoroughly cleaned
2 Stalks of celery, chinese celery, or0.5 celeriac root, cleaned
1 Large onion, peeled
1 Large bell pepper, cored and seeded
1 Large green pepper, cored and seeded
2 Large potatoes, peeled
1 Small to medium cabbage head, cored
1 can Smallof tomato paste, or 1 14 oz can of diced tomatoes with juice, or 3-4 large roma tomatoes, diced
4 Cloves of garlic, minced
dash Salt, fresh ground pepper to taste, aof paprika or cayenne pepper, up to you
1 Juice oflemon
Nutrition value
1186
calories per serving
51 g Fat121 g Protein56 g Carbs30 g FiberOther
Current Totals
51 g Fat
121 g Protein
56 g Carbs
30 g Fiber
MacroNutrients
Carbs
56 g
Protein
121 g
Fiber
30 g
Fats
Fat
51 g
Vitamins & Minerals
Calcium
535 mg
Iron
37 mg
Vitamin A
5931 mcg
Vitamin B1
2 mg
Vitamin B2
1 mg
Vitamin B3
18 mg
Vitamin B6
3 mg
Vitamin B9
411 mcg
Vitamin B12
0 mcg
Vitamin C
225 mg
Vitamin E
7 mg
Copper
7 mcg
Magnesium
402 mg
Manganese
8 mg
Phosphorus
1676 mg
Selenium
152 mcg
Zinc
19 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment