Beef And Bean Minestrone Recipe

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Servings: 4

Ingredients

Cost per serving $2.59 view details
  • 125 gm Haricot beans, soaked overnight (4oz)
  • 1 Tbsp. Sunflower oil
  • 250 gm Lean chopped beef, (8oz)
  • 1 x Red pepper, deseeded and finely minced
  • 1 x Green pepper, deseeded and finely minced
  • 350 gm Courgettes, thinly sliced (12oz)
  • 2 med -sized onions, minced finely
  • 1 x Clove garlic, finely minced
  • 1 1/4 lt Chicken stock, (2 pints)
  • 2 Tbsp. Tomato puree
  • 75 gm Wholewheat spaghetti, broken into small pcs (3oz)
  • 4 Tbsp. Minced fresh parsley
  • 1 Tbsp. Minced fresh thyme or possibly 1 tsp. dry thyme
  • 1 Tbsp. Minced fresh marjoram or possibly 1 tsp. dry marjoram

Directions

  1. Drain and rinse the soaked beans, and bring them to the boil in fresh water. Boil for 10 min and then simmer them for 50 min. Drain again. Heat the oil in a large, heavy saucepan on a high heat. Put in the beef and stir till it browns. Put in the peppers, courgettes, onions and garlic. Lower the heat and cook, stirring frequently, for 5 min.
  2. Pour in the stock and bring it to the boil. Add in the tomato puree, beans, spaghetti and herbs. Cover, and simmer for 30 min.
  3. Serve in big, deep bowls and accompany it with wholemeal bread.
  4. NOTES : This is a Main Course Soup, delicious and high in fibre. It enables a little beef to go a long way.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 523g
Recipe makes 4 servings
Calories 219  
Calories from Fat 120 55%
Total Fat 13.44g 17%
Saturated Fat 4.18g 17%
Trans Fat 0.59g  
Cholesterol 43mg 14%
Sodium 579mg 24%
Potassium 812mg 23%
Total Carbs 8.14g 2%
Dietary Fiber 3.6g 12%
Sugars 3.48g 2%
Protein 16.55g 26%
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