- 0:15 Prep
- 0:25 Cook
- 6 Servings
- Easy
Tender pieces of beef steak add a meaty touch to this hearty bean and spinach soup.
Ingredients
- 190g (1 cup) black-eye beans
- 1 tablespoon olive oil
- 1 medium brown onion, halved, finely chopped
- 1 garlic clove, crushed
- 1.5L (6 cups) Massel beef style liquid stock
- 185ml (3/4 cup) dry red wine
- 2 tablespoons tomato paste
- 500g beef rump steak, cut across the grain into thin slices
- 1 bunch (about 500g) English spinach, trimmed, washed, shredded
- 1 small fresh red birdseye chilli, thinly sliced
- Salt & freshly ground black pepper
- 2 tablespoons coarsely chopped fresh coriander
- Crusty bread, to serve
Method
- Step 1Place the beans in a bowl. Cover with cold water and soak overnight. Drain.
- Step 2Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, for 3 minutes or until onion softens. Stir in the stock, wine and tomato paste and bring to the boil. Reduce heat to low. Add beans and cook, covered, for 15 minutes or until beans are just tender. (To freeze, see below.)
- Step 3Stir in the beef, spinach and chilli. Simmer, uncovered, stirring occasionally, for 2 minutes or until the beef changes colour. Season with salt and pepper.
- Step 4Ladle among bowls and sprinkle with coriander. Serve with crusty bread.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1041 kj
Energy
9g
Fat Total
3g
Saturated Fat
5g
Fibre
25g
Protein
52mg
Cholesterol
1052.6mg
Sodium
3g
Carbs (sugar)
11g
Carbs (total)
Notes
To freeze (for up to 3 months): Cool soup to room temperature. Place in an airtight container or divide into individual serves and place in smaller containers. Label, date and freeze. To thaw: Place in the fridge for 10 hours. To reheat: Place in a large saucepan and stir over medium heat until heated through. Continue from step 3. Microwave thawing: Transfer soup to a microwave-safe dish. Defrost on Medium-Low/Defrost/350watts/30%, uncovered, stirring every 5 minutes, for 15 minutes or until almost thawed. Microwave reheating: Cover with a lid or double layer of plastic wrap and heat on Medium-High/650watts/70%, stirring every 5 minutes, for 12 minutes or until heated through. Continue from step 3.
- Author: Emma Braz
- Image credit: Steve Brown
- Publication: Australian Good Taste
