Bean & pulse soups & stews, tasty & nutritious, full of fibre
The Bean Soup Recipe
You will need
(I usually cook the raw beans in the pressure cooker for 40 mins, drain and then add at the end of the cooking process. You can just cook a 1/3 cup of each, or cook more to freeze for later. The other beans & pulses are readily available pre-cooked & canned. You may choose to use organic produce)
Packet (1/3 of each for recipe)
- Black Eyed Turtle Beans
- Adzuki Beans
- Black Beans
One tin of
- Chick peas
- Lentils
- Butter Beans
- Red Kidney Beans
- Tomato soup (low salt)
1/3 cup red rice (available in supermarkets, excellent for cholesterol balance)
Olive oil ( I use a very liberal amount)
One red onion diced finely
Handful of Celery chopped
Carrot chopped
Zucchini chopped
1 Fennel Bulb chopped
1 chopped chili with the seeds (optional)
2 cloves fresh garlic
Big handful of green beans, chopped
Tablespoon chopped sushi ginger (optional)
1 teasp dried ginger
1/8 – ¼ teasp garam masala
1 teasp turmeric 1 teasp cumin
1/8 teasp sumac ½ – 1 teasp tamarind paste
2 teasp SA Fresh Herb and Garlic Seasoning (no added msg)
Method
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Sauté onion in olive oil over low heat until transparent; add celery, sauté gradually adding the other vegetables, sauté all until soft. Crush Garlic add and stir.
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Stir in all the spices and sauté until aromatic
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Add tomato soup, stir then cover completely with water. Bring to the boil and simmer for an hour or so.
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Add all the beans stir and continue to cook until everything is well combined. If making a large quantity please ensure there is enough liquid to make soup, otherwise it will be a bean stew, but just as delicious
