Soup - beef and bean
Preparation time:
Recipe highlights Serves: 4
- Good source of fibre, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
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Ingredients
- 250 g lean minced beef
1 medium onion, finely chopped
1 clove garlic, crushed
2 stalks celery, finely chopped
1 X 410g can tomatoes
1 tablespoon salt reduced tomato paste
3 cups water
1/2 teaspoon dried oregano, (or 1 teaspoon fresh)
1/2 teaspoon paprika
1/2 teaspoon ground cumin
2 teaspoons white vinegar
1 X 440g can kidney beans, drained
1 tablespoon olive oil
Cooking method
-
1. Heat oil in non-stick frypan.
2. Fry meat, onion and garlic in olive oil, cook until well browned.
3. Add celery, tomatoes, tomato paste, water, oregano, paprika, cumin and vinegar.
4. Bring to boil, add beans, then simmer, whilst covered for 30 minutes.
Notes: Serve with wholemeal bread and a green salad.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 323.54g | 100.00g |
| Energy (kJ) | 1014.05kJ | 313.42kJ |
| Protein (g) | 21.31g | 6.59g |
| Total fat (g) | 5.63g | 1.74g |
| - Saturated fat (g) | 2.43g | 0.75g |
| - Polyunsaturated fat (g) | 0.70g | 0.22g |
| - Monounsaturated fat (g) | 1.88g | 0.58g |
| Cholesterol (mg) | 33.13mg | 10.24mg |
| Carbohydrate-available (g) | 21.69g | 6.71g |
| CarbohydrateSE (g) | 21.49g | 6.64g |
| - Sugars (g) | 7.70g | 2.38g |
| Water (g) | 259.65g | 80.25g |
| Dietary fibre (g) | 9.63g | 2.98g |
| Thiamin (mg) | 0.17mg | 0.05mg |
| Riboflavin (mg) | 0.14mg | 0.04mg |
| Niacin (mg) | 4.23mg | 1.31mg |
| Niacin equivalents (mg) | 8.40mg | 2.60mg |
| Vitamin C (mg) | 16.00mg | 4.94mg |
| Total folate (ug) | 37.01ug | 11.44ug |
| Total vitamin A equivalents (ug) | 87.50ug | 27.04ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 527.90ug | 163.16ug |
| Sodium (mg) | 530.53mg | 163.98mg |
| Potassium (mg) | 851.81mg | 263.28mg |
| Magnesium (mg) | 61.81mg | 19.10mg |
| Calcium (mg) | 84.41mg | 26.09mg |
| Phosphorus (mg) | 264.21mg | 81.66mg |
| Iron (mg) | 4.29mg | 1.32mg |
| Zinc (mg) | 3.82mg | 1.18mg |
Contributed by:
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Source: Cabrini Nutrition Department
This recipe was orginally published as:
Beef and bean soup
Recipe publication date on: 08/07/2001
Last reviewed on: 22/08/2014
