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| | | |  | | | Cook’s Tip: Regular fresh spinach, stems removed and coarsely chopped, may be substituted for baby spinach leaves
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Calypso Beef Soup
45 to 50 minutes
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Ingredients: |
| 1-1/2 |
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pounds ground beef |
| 1 |
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cup diced peeled sweet potato |
| 1/2 |
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cup chopped onion |
| 1/2 |
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cup chopped red bell pepper |
| 1 |
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teaspoon curry powder |
| 2 |
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tablespoons all-purpose flour |
| 2 |
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cups water or ready-to-serve beef broth |
| 1 |
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can (15-1/2 ounces) black-eyed peas, rinsed, drained |
| 1 |
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can (13-1/2 ounces) light unsweetened coconut milk |
| 2 |
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cups packed fresh baby spinach leaves |
| 3 |
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tablespoons chopped fresh thyme |
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Salt and ground black pepper |
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Instructions: |
| 1. |
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Brown ground beef in large nonstick skillet over medium heat 8 to 10 minutes or until beef is not pink, breaking up into 3/4-inch crumbles. Pour off drippings. Add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute. |
| 2. |
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Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired. |
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| Makes 6 servings. |
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| | | | | Nutrition information per serving, using 95% lean ground beef: 308 calories; 11 g fat (6 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 327 mg sodium; 22 g carbohydrate; 4.1 g fiber; 30 g protein; 7.0 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 4.7 mg iron; 21.2 mcg selenium; 6.7 mg zinc. |
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