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Beef chilli bean soup.

Beef Chilli Bean Soup

If you love the flavours of a beef nachos, but don’t want the calories, try this tasty alternative, it’s light and full of flavour.
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Prep Time : 20 mins
Cook Time : 50 mins
Total Time : 1 hr 10 mins
Course : Mains, Soup
Servings : 6 servings
Calories : 204 : kcal
Author : Harriet

INGREDIENTS

  • 1 tablespoon olive oil
  • 150 grams red onion finely diced
  • 2 cloves garlic crushed and finely chopped
  • 2-3 small red chilli finely sliced
  • teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 20 grams fresh coriander finely chopped
  • 2 teaspoons chilli powder
  • 1 teaspoon paprika powder
  • 500 grams lean minced beef
  • 200 grams red capsicum seeded and finely diced
  • 1 tablespoon tomato paste
  • 1 x 400 gram canned diced tomato
  • 400 grams fresh tomatoes roughly chopped
  • 2 x 400 grams canned red kidney beans drained and rinsed
  • 1 tablespoon Worcestershire sauce
  • 1 litres water
  • Beef or chicken stock powder to taste (optional)
  • Salt to adjust the seasoning

INSTRUCTIONS

  • In a large sauce pan, add the oil and heat over a medium/high heat, add the onion and garlic and fry until the onions are soft and start to change colour.
  • Add sliced chilli, ground cumin, ground coriander, chopped fresh coriander, chilli powder, paprika powder. Mix well with the onion and garlic and fry on medium heat for a minute.
    Tip: If you find the mixture is too dry and might burn, turn down the heat and add a splash of water to the pot.
  • Turn up the heat, then add the beef mince.  Cook until the meat turns from a pinkish red to a brown colour (this will take about 5 minutes). As you are browning the meat, break it up with your wooden spoon (you don’t want any big lumps of meat).
  • Turn down the heat a little and add capsicum.  Cook until softened (this will take about 5 minutes). As it’s cooking give it a stir every now and again.
  • Add the tomato paste, stir well into the mixture.
  • Add the diced canned tomatoes, rough chopped fresh tomatoes, red kidney beans, Worcestershire sauce, 1 litres water, your choice of beef or chicken stock powder to taste.
    Bring to the boil, reduce heat, simmer with lid off, for about 20 – 25 minutes or until the flavours have developed, and the soup is slightly reduced.
  • Taste for seasoning and adjust if necessary.

Notes

Serving Suggestion:
Serve with sour cream, fresh coriander, crushed corn chips, grated cheese and a squeeze of lime juice.
 
Nutrition Facts
Beef Chilli Bean Soup
Serving Size
 
1 serving
Amount per Serving
Calories
204
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
2
g
13
%
Cholesterol
 
52
mg
17
%
Sodium
 
225
mg
10
%
Potassium
 
863
mg
25
%
Carbohydrates
 
14
g
5
%
Fiber
 
4
g
17
%
Sugar
 
7
g
8
%
Protein
 
21
g
42
%
Vitamin A
 
2475
IU
50
%
Vitamin C
 
84
mg
102
%
Calcium
 
79
mg
8
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Disclosure