Beef, Bean and Spinach Soup

This beef, bean and spinach soup is a nutritional powerhouse disguised as comfort food. Tender strips of beef, creamy black-eyed beans, and vibrant fresh spinach come together in a rich red wine broth that's as satisfying to eat as it is good for you. With 32 grams of protein and 8 grams of fiber per serving, this is the kind of soup that fuels you properly.

The Perfect Protein-Packed Bowl

What sets this soup apart is the double protein punch of beef AND beans. While many soups rely on one protein source, combining the two creates a more complete nutritional profile. Black-eyed beans bring not just protein but also fiber and complex carbohydrates, while the beef provides iron and B vitamins.

The red wine in the broth isn't just for flavor—though it does add wonderful depth. The acidity helps tenderize the beef and balances the richness of the broth. Don't worry if you don't drink alcohol; the cooking process evaporates most of it, leaving behind only the complex flavors.

Why Black-Eyed Beans?

Also called black-eyed peas, these legumes are nutritional superstars and have been a staple in Southern American and African cuisines for centuries. They're creamier than many other beans, with a subtle earthy flavor that doesn't overpower the dish.

Black-eyed beans are:

• High in fiber: 8g per cup, supporting digestive health
• Protein-rich: About 13g per cup for plant-based protein
• Low glycemic: They don't spike blood sugar like refined carbs
• Iron-rich: Especially important for those reducing meat intake

The overnight soak isn't just tradition—it reduces cooking time, improves digestibility, and helps the beans hold their shape rather than turning to mush.

The Secret to Tender Beef

The technique here is crucial: slice the beef paper-thin against the grain, and add it only in the final 2 minutes of cooking. The hot broth gently cooks the thin strips without toughening them. It's the same principle used in pho and hot pot cooking.

Why against the grain matters: Muscle fibers run in one direction through the meat. Cutting perpendicular to these fibers (against the grain) shortens them, making each bite more tender. Cutting with the grain leaves long fibers intact, resulting in chewy meat.

Freezing trick: If you're having trouble slicing the beef thin enough, pop it in the freezer for 20-30 minutes. Partially frozen meat is much easier to slice cleanly.

Building Layers of Flavor

Great soup is all about building flavor at each stage:

The aromatics: Onion and garlic form the flavor foundation. Don't rush this step—let the onion soften and turn slightly golden before adding liquids.

The tomato paste: This concentrated umami bomb adds depth and slight sweetness. Cook it briefly with the aromatics to caramelize the sugars.

The red wine: Use something you'd actually drink. A medium-bodied red like Merlot or Cabernet works well. The wine should complement the beef, not overpower it.

The chilli: Bird's eye chilli adds gentle warmth without overwhelming heat. Remove the seeds if you prefer less spice, or use half a regular red chilli for milder heat.

Spinach: The Final Touch

Fresh English spinach (or baby spinach) is added at the very end for several reasons. Spinach wilts almost instantly in hot liquid, so overcooking it leads to slimy, army-green mush. Adding it with the beef means it just barely wilts, retaining its vibrant color and most of its nutrients.

One bunch of spinach might look like a mountain, but it cooks down to almost nothing. Don't be alarmed—that's normal. The spinach adds color, vitamins (especially A, C, and K), and a subtle vegetal freshness that brightens the rich broth.

Tips for the Best Results

• Soak beans overnight: This ensures even cooking and better texture. No time? Use canned beans for a quick weeknight version
• Slice beef paper-thin: Against the grain for maximum tenderness
• Don't overcook the beef: Just 2 minutes in the hot broth keeps it silky
• Use good broth: Homemade or high-quality store-bought makes a real difference
• Add spinach last: Just until wilted to keep its color and nutrients

Variations to Try

Mediterranean version: Swap coriander for fresh oregano, add a can of diced tomatoes, and finish with crumbled feta.

Asian-inspired: Replace wine with mirin, add ginger with the garlic, use bok choy instead of spinach, and garnish with sesame oil and seeds.

Slow cooker method: Brown the aromatics, then transfer everything (except beef and spinach) to a slow cooker. Cook on low for 6-8 hours. Add beef and spinach in the final 10 minutes on high.