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Ингредиенты
- 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
Инструкции
- 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.
- 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.
- Serve in big, deep bowls and accompany it with wholemeal bread.
- 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% |
