Month: October 2024

High Protein Breakfast Biscuits

High Protein Breakfast Biscuits

These high protein breakfast biscuits make for a quick and easy grab and go breakfast option, perfect for meal prep and packed with protein. Gluten free and easy to customize with whatever meat, veggies and cheese you like! I am always looking for high protein…

Granola Cookies | Gluten And Refined Sugar Free Cookie Recipe

Granola Cookies | Gluten And Refined Sugar Free Cookie Recipe

This gluten and refined sugar free cookie recipe is inspired by my favorite granola. Filled with oats, nuts, seeds and raisins these cookies are hearty, delicious and make for a healthier cookie recipe. Each week I aim to do a little bit of meal prep…

Home Canned Beef And Vegetable Soup | How To Pressure Can Soup

Home Canned Beef And Vegetable Soup | How To Pressure Can Soup

Simple home canned beef & vegetable soup is an easy to pressure can meal in a jar recipe to stock the pantry with.

mason jars of home canned beef and vegetable soup on antique hutch

One of the most used items in our canning pantry are the pressure canned meal in a jar recipes I like to keep stocked. Shelf stable convenience meals are such a game changer on busy nights or when you just don’t feel like cooking. As much as I love homemade freezer meals, often times they do require thawing so in a pinch it’s great to have meals on the shelf that are ready to heat and serve.

Throughout the fall and winter months, soups are a staple for us so I have been working on stocking the pantry with some home canned soups. This beef and vegetable soup is simple, delicious and healthy. The most time consuming part of canning soup is processing in the pressure canner, so this is a great project to do while you’re busy in the kitchen with other tasks.

Is It Safe To Can Homemade Soup

Yes, canning homemade soup is safe as long as you’re following some basic guidelines. Avoid adding dairy, rice, pasta and thickeners like flour and starch to soups that you plan to can. If you choose to add dried beans, they should be cooked prior to canning. Be sure to only include ingredients in your soup that are considered safe for canning.

This soup recipe is my own and not a recipe that has been tested for safety, however I consider this a common sense canning recipe. There are guidelines for canning homemade soup that are beneficial to reference. These guidelines recommend hot packing soup and ensuring that the jar is filled half way with solids, the rest with liquid. I choose to raw pack the vegetables in my home canned soup to ensure that the ingredients are evenly distributed and to save time. I feel perfectly safe doing so as most of the vegetables used in this recipe have canning instructions to raw pack on their own. There are many tested meal in a jar recipes in the All New Ball Book of Canning & Preserving that include these vegetables and call for adding them raw, so again, I feel safe doing so.

Can You Water Bath Can Homemade Soup

No, it is not recommended to water bath can soup. Soup contains low acid foods like broth, vegetables, meat and beans which should be pressure canned. Pickled vegetables contain vinegar to raise the acidity which is why they are safe to water bath can.

Ingredients For Home Canned Beef & Vegetable Soup

Ground beef

Frozen or Fresh Mixed Vegetables (Carrots, Green Beans, Peas & Corn)

Potatoes

Onions

Garlic

Canned or Fresh Diced Tomatoes

Tomato Paste

Dried Oregano

Dried Basil

Sea Salt

Black Pepper

Broth

Tools For Home Canned Soup

Presto 23 Qt Pressure Canner

Pressure Canner Rack

Jar Lifter

Stainless Steel Canning Funnel

Canning Jars

My Favorite Canning Lids (Discount code ABBEY10 saves 10%)

How To Pressure Can Beef & Vegetable Soup

Wash and peel potatoes. Dice potatoes and add to a large bowl. Cover with cold water and set aside.

Dice onions and tomatoes (if using fresh), and mince garlic. If using frozen mixed vegetables, measure into a bowl and allow to thaw.

Heat a skillet and add oil. Brown ground beef until partially cooked through, breaking up with a spatula as it cooks. Heat broth and prepare canning jars.

Divide ground beef, mixed vegetables, potatoes, onions, garlic, and diced tomatoes between clean hot jars. Add tomato paste, dried oregano, dried basil, salt and pepper.

Add broth to 1 inch of headspace.

Use a debubbling tool or a chopstick to debubble jars and adjust headspace if needed.

Clean rims of canning jars with white vinegar.

Add canning lids and rings to finger tip tight.

Fill pressure canner with required amount of water. My Presto 23 Qt Pressure Canner requires 3 quarts of water.

Add jars to pressure canner and secure lid, and turn on element.

Once a steady stream of steam is released from the vent pipe, allow canner to vent for 10 minutes.

Add regulator and bring canner up to pressure.

If using a dial gauge pressure canner, process at 11 pounds of pressure. If using a weighted gauge pressure canner, process at 10 pounds of pressure. Adjust pressure if above 1000 feet of elevation following these guidelines.

Process quarts for 90 minutes and pints for 75 minutes.

Once processing time is complete, turn off canner and allow pressure to come down completely.

Remove the canner lid and allow the jars to cool in the canner for 10 minutes before removing. This helps to prevent siphoning.

Allow jars to cool on the counter for 24 hours. Remove rings and clean jars before storing.

Yield: 7 quarts

Home Canned Beef and Vegetable Soup

mason jars of beef and vegetable soup on antique hutch

Home canned beef and vegetable soup is a healthy and easy pressure canning recipe to stock your pantry with ready made meals.

Prep Time 30 minutes
Cook Time 1 hour 30 minutes
Total Time 2 hours

Ingredients

  • 2 pounds ground beef
  • 1 tsp olive oil
  • 5 1/4 cups thawed frozen mixed vegetables (green beans, carrots, peas, corn)
  • 3 1/2 cups diced potatoes
  • 1 3/4 cups diced yellow onion
  • 7 cloves minced garlic
  • 1 3/4 cups diced tomatoes (canned or fresh)
  • 7 tsp tomato paste
  • 7 tsp sea salt
  • 1 3/4 tsp black pepper
  • 3 1/2 tsp dried basil
  • 7/8 tsp dried oregano
  • 3 1/2 quarts beef broth

Instructions

  1. Prepare vegetables and thaw frozen mixed vegetables.
  2. Heat a skillet with olive oil over medium. Partially cook through ground beef, breaking up with a spatula as it cooks. The beef will continue to cook through the canning process.
  3. Heat broth in a large pot.
  4. To each clean and hot quart jar, divide ingredients evenly. Add 2/3 cup ground beef, 3/4 cup mixed vegetables, 1/2 cup diced potatoes, 1 clove minced garlic, 1/4 cup diced yellow onion, 1/4 cup diced tomatoes, 1 tsp tomato paste, 1 tsp sea salt, 1/4 tsp black pepper, 1/2 tsp dried basil and 1/8 tsp dried oregano.
  5. Fill jars to 1 inch of headspace with broth.
  6. Using a debubbling tool or chopstick, debubble jars and adjust headspace.
  7. Clean rims of canning jars with white vinegar.
  8. Apply lids and rings to finger tip tight.
  9. Process jars in a pressure canner for 90 minutes for quarts, 75 minutes for pints. Process at 11 pounds of pressure if using a dial gauge pressure canner, or 10 pounds of pressure canner if using a weighted gauge pressure canner.

Notes

To can pints instead of quarts, follow the same instructions with half the amount of ingredients called for per quart. Recipe will make 14 pints. Per pint, add 1/3 cup ground beef, 1/4 cup plus 2 tbsp mixed vegetables, 1/4 cup diced potatoes, 1/2 clove minced garlic, 2 tbsp diced tomatoes, 1/2 tsp tomato paste, 1/2 tsp sea salt, 1/8 tsp black pepper, 1/4 tsp dried basil, and 1/16 tsp dried oregano.

Fresh vegetables can be used in place of frozen mixed vegetables. Use a mix of green beans, carrots, peas and corn.

This soup has become a pantry staple for us. I hope you enjoy it as much as we do!

More Canning Recipes

Homemade Ketchup Canning Recipe

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The Best From Scratch Chili Recipe

The Best From Scratch Chili Recipe

The best homemade chili recipe! This from scratch chili is loaded with plenty of garlic, peppers, beef & kidney beans for a hearty and healthy meal that is a staple through the cooler months. This from scratch chili recipe is my absolute favorite and I…

Harvest Kale Salad with Sweet Potato, Apple & Quinoa

Harvest Kale Salad with Sweet Potato, Apple & Quinoa

This harvest kale salad with sweet potato, apple and quinoa combines plenty of fall flavours into a healthy and hearty salad that lasts in the fridge. As much as I love all the fresh produce we bring in through the summer, fall flavours will always…

One Bowl Gluten Free Pumpkin Muffins Recipe with Oat Flour

One Bowl Gluten Free Pumpkin Muffins Recipe with Oat Flour

This delicious, fluffy gluten free pumpkin muffin recipe is made with oat flour, and refined sugar free with pure maple syrup. As a bonus, these one bowl muffins make for quick and easy clean up.

It is fall, we are having some cooler temperatures which means I am breaking out all the fall flavours and recipes. I love baking, especially this time of year, and I’m always coming up with healthier alternatives to our favourite recipes. These one bowl gluten free pumpkin muffins are delicious, healthy, and easy to make with minimal clean up.

When it comes to healthy gluten free baking, my go to is always oat flour. It’s both easy and affordable to make at home, and I love the texture it gives to gluten free baking recipes. Just be sure to purchase certified gluten free oats or oat flour if you need the pumpkin muffins to be celiac friendly. I also love when I can make a recipe refined sugar free without sacrificing the result. I sweeten these with pure maple syrup to make them a little healthier, and the maple adds to the fall inspired flavour of these muffins.

How To Make Homemade Oat Flour

Making oat flour at home is beyond simple and I find that it’s usually more affordable than buying it at the store. Oat flour can sometimes be hard to find in store, but oats are always available. To make oat flour, simply add oats to a blender and blend on high speed until the oats resemble a fine flour. Depending on the oats you use, this could take between 30 seconds and a minute. I use rolled oats, however you can also use quick oats or steel cut oats. If you choose to use steel cut oats keep in mind they will take longer to blend into a flour.

Substitutions In Pumpkin Muffins

Melted Butter. Melted coconut oil, avocado oil, or light olive oil all work in place of butter in this muffin recipe.

Maple Syrup. Honey or cane sugar can be used in place of pure maple syrup in equal amounts.

Pumpkin Puree. Butternut squash puree also works well in these muffins in place of the pumpkin.

Pumpkin Seeds. I garnish the tops of the muffins with some pumpkin seeds. You can substitute the pumpkin seeds with chopped walnuts, pecans or chocolate chips. You can also add an additional 1/2 cup of seeds, nuts or chocolate chips to the muffin batter.

Tips For Making Oat Flour Muffins

Add the baking powder, baking soda, salt, and spices to the wet ingredients. When making a one bowl recipe like this, I add the baking powder, baking soda, salt, and spices to the wet ingredients before the flour to make sure they are evenly distributed. In most baking recipes you would mix the dry ingredients together separately to ensure they would be evenly distributed.

Allow the batter to rest. I find I get the best texture with these muffins when I allow the batter to rest for 5-10 minutes before baking. I wait until the muffin batter is mixed together before I preheat the oven, allow the batter to rest, and then fill my muffin pan.

How To Store Muffins

These gluten free pumpkin muffins will store at room temperature for about 3 days before they would potentially start to go stale. Alternatively, store in the fridge for up to a week, or in the freezer for up to 3 months. Regardless of how you choose to store them, and air tight container will keep them fresh longer.

Tools

Large bowl

Measuring cups

Measuring spoons

Spatula

Whisk

Muffin liners

Cast iron muffin pan

How To Make Gluten Free Pumpkin Muffins

In a large bowl, mix together eggs, pumpkin puree, greek yogurt, maple syrup, vanilla extract and melted butter.

Once wet mixture is smooth, add in baking powder, baking soda, salt, cinnamon, and pumpkin spice and whisk together.

Whisk in oat flour until the muffin batter is smooth. If using, add in optional chocolate chips, pumpkin seeds or nuts.

Preheat the oven to 350. Allow the batter to sit at room temperature for 5-10 minutes as the oven preheats.

Add muffin liners to a muffin pan, and fill each to 3/4 full with muffin batter. Sprinkle pumpkin seeds over top.


Bake at 350 for 20-22 minutes until muffins are set. Allow to cool in the muffin pan.

Yield: 12

One Bowl Gluten Free Pumpkin Muffins

gluten free pumpkin muffins in a cast iron pan

Fluffy and healthy one bowl pumpkin muffins that are gluten free and refined sugar free. Using oat flour and maple syrup, these muffins are a healthier alternative for fall baking.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 2 eggs
  • 3/4 cup pumpkin puree
  • 1/2 cup greek yogurt
  • 1/4 cup butter, melted
  • 3/4 cup maple syrup
  • 2 tsp vanilla extract
  • 2 cups oat flour
  • 1 tbsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 1 tbsp pumpkin spice
  • 2 tbsp pumpkin seeds
  • 1/2 cup chocolate chips, pumpkin seeds, or chopped walnuts (optional)

Instructions

  1. In a large bowl, whisk together eggs, pumpkin puree, greek yogurt, melted butter, maple syrup and vanilla extract.
  2. Once smooth, whisk in baking powder, baking soda, salt, cinnamon and pumpkin spice.
  3. Add oat flour and whisk until smooth.
  4. Stir in optional chocolate chips, pumpkin seeds or walnuts if using.
  5. Preheat oven to 350 and allow the muffin batter to rest 5-10 minutes.
  6. Line a muffin pan with muffin liners and fill to 3/4 full.
  7. Sprinkle pumpkin seeds over top.
  8. Bake for 20-22 minutes until muffins are fully set and allow to cool in muffin pan before storing.

Notes

Use certified gluten free oats to make these celiac friendly.

Honey or cane sugar can be used in place of the maple syrup in equal amounts.

Melted coconut oil, avocado oil or light olive oil can be used in place of the melted butter.

Other Oat Flour Recipes

One Bowl Gluten Free Banana Muffins with Oat Flour

Zucchini Oat Flour Muffins

Oat Flour Sandwich Bread

Cinnamon Oat Flour Coffee Cake

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