Spiced Pheasant Black Bean Soup with Kale
Serves
4
Prep Time
10 mins
Cook Time
15 mins
Serves
4
Prep Time
10 mins
Cook Time
15 mins
Use up leftover roast or ready-cooked pheasant in this healthy and warming soup, spiced with cumin, chilli, lime and toasted tortillas, or a handful of tortilla chips.
Ingredients
| For the soup | |
| 2 tbsp | Mild olive oil |
| 2 | Garlic cloves, crushed |
| Small bunch | Coriander, stalks finely chopped and leaves picked |
| 1 | Lime, zested and then cut into wedges |
| 2 tsp | Cumin, ground |
| 1 tsp | Chilli flakes |
| 1 or 400g | Can of chopped tomatoes |
| 1 or 400g | Can of black beans, rinsed and drained |
| 600ml | Chicken stock |
| 175g | Kale, thick stalks removed, leaves shredded |
| 250g | Leftover roast or ready-cooked pheasant |
| To serve | |
| 4 or a handful | Corn tortillas, toasted or tortilla chips |
| 50g | Feta, crumbled |
in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant.
cumin and chilli flakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little.
into the soup, simmer for 5 mins or until tender, then tear in the pheasant and let it heat through.
with salt, pepper and juice from half the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the pheasant in the pan, the thicker the soup will become, so add a splash more stock if you can’t serve the soup straight away.
Protein (100g) |
27 |
Calories (100g) |
119 |
Fat (100g) |
1.2 |
Cholesterol (100g) |
66 |
Selenium (100g) |
0.37 |