Calypso Beef Soup
This quick and easy, meal-in-a-bowl soup is chock-full of tasty flavors and good-for-you ingredients such as lean ground beef, sweet potato, black-eyed peas, fresh spinach, curry powder, coconut milk and fresh thyme.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
1 1/2 pounds 95% lean ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 (15.5-ounce) can black-eyed peas, drained
1 (13.5-ounce) can light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper to taste
- Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon.
- Pour off drippings in pan; 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.
- 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.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): Calories: 308; Total Fat: 11g; Saturated Fat: 6g; Cholesterol: 76mg; Total Carbs: 22g; Fiber: 4g; Protein: 30g; Sodium: 327mg.
Recipe and photograph courtesy of The Beef Checkoff.