Ingredients:
- 1/2 lb beef shin (also known as beef shank) diced, cubed into small pieces
- large sprig of parsley
- serve with a crusty bread or cut a baguette on the bias, rub with extra virgin olive oil on both sides and crisp under the broiler. rub a broken clove of garlic on the bread.
Directions:
- Pick over the peas, lentils, barley and white beans for stones and junk.
- As a shortcut you can use canned beans but rinse the beans well before using.
- Cover the dry beans only with water to cover to a depth 2X greater for expansion and leave to swell overnight
- Next day rinse well
- Put the bone and meat with 1 tsp salt and water into a large pot.
- Bring to a boil, skim and then add the other ingredients.
- Cover and simmer for 3 hours stirring occasionally
- When the soup is ready the legumes will have broken down and dissolved into a puree.
- Remove the bone, season with salt and pepper to taste
- Garnish with snipped parsley
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 168.35 Kcal (705 kJ) | ||
| Calories from fat | 9.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.06g | 2% | |
|---|---|---|---|
| Sodium | 303.45mg | 13% | |
| Potassium | 499.58mg | 11% | |
| Total Carbs | 29.58g | 10% | |
| Sugars | 6.56g | 26% | |
| Dietary Fiber | 9.9g | 40% | |
| Protein | 10.14g | 20% | |
| Vitamin C | 14.8mg | 25% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 2.6mg | 14% | |
| Calcium | 77.9mg | 8% | |
| Amount Per 100 g | |||
| Calories | 45.1 Kcal (189 kJ) | ||
| Calories from fat | 2.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.28g | 2% | |
|---|---|---|---|
| Sodium | 81.29mg | 13% | |
| Potassium | 133.83mg | 11% | |
| Total Carbs | 7.92g | 10% | |
| Sugars | 1.76g | 26% | |
| Dietary Fiber | 2.65g | 40% | |
| Protein | 2.72g | 20% | |
| Vitamin C | 4mg | 25% | |
| Iron | 0.7mg | 14% | |
| Calcium | 20.9mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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