Healthy Recipes

Mixed Beans and Root Vegetable Soup

This recipe is easy and perfect for those who love soups, stews or chili.

Soup is one of the most nutritious and easiest foods to prepare and perfect for every meal whether it be breakfast, lunch, dinner or snack!!

 

If you enjoy the texture of a chili just add more beans.  If you like stews more, just add more vegetables.  It’s that easy!

Beans can are the least expensive source of protein, especially when compared to fresh meat.

When using lentils allow for less cooking time.

If you have a favourite root vegetable, just add or substitute.  It is hard to make a mistake when making soup!!

 

Remember to rinse your beans if purchasing from a tin. The cloudy liquid you find in canned beans is mostly starch and salt that may change the texture or taste of a dish. … Draining and rinsing also removes the metallic flavor sometimes found in canned beans.

Enjoy!!

 

Mixed Beans and Root Vegetable Soup

Print Recipe
Serves: 8 Cooking Time: 1 hour

Ingredients

  • 1 onion, cut into ¼-inch dice
  • 1 sweet potatoe, peeled and cut into ½-inch dice
  • 2 parsnips, peeled and cut into ½-inch dice
  • 4 carrots, peeled and cut into ½-inch dice
  • 5 ounces mushrooms, cut into ½-inch dice
  • 1 tablespoon minced garlic
  • 1 tablespoon dried oregano
  • 4 cups vegetable or chicken broth
  • 2 (15-ounce) cans kidney beans, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 2 tomatoes, cut into ½-inch dice
  • ¼ cup tomato paste
  • 2 chipolata chilies (whole pods) - optional!
  • 1 tablespoon nutritional yeast
  • ¼ teaspoon cinnamon
  • ¼ cup lemon juice
  • Himalayan salt to taste
  • ground black pepper
  • 2 tablespoons parsley, finely chopped, divided

Instructions

1

Place the onion and mushrooms in a frying pan with a bit of ghee or coconut oil and cook for a few minutes. If you are cutting down on fat just use water.

2

In another pot add a bit of ghee or coconut oil plus the cubed sweet potato, parsnips, carrot and cook for a few minutes.

3

Add the cooked onion and mushrooms plus chicken or vegetable stock, garlic, and oregano into the pot and cook over medium heat for about 10 minutes, stirring occasionally.

4

Add the rinsed beans, tomatoes, tomato paste, chili pods (optional), nutritional yeast, and cinnamon. Bring to a boil, reduce heat to medium, cover and simmer until the vegetables are well cooked, about 10- 15 minutes.

5

5. Serve warm alone or with a large green salad.

6

6. Keeps in the fridge for few days and can be reheated on stove for breakfast, lunch, dinner or snacks.

7

3. Add the lemon juice, salt, pepper, and half of the parsley. Taste and adjust seasoning. Cook for another 5 to 10 minutes until the stew is creamy.

8

4. Remove the chili pods before serving. Garnish with remaining parsley and serve hot.

Notes

Beans are “heart healthy” because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can reduce up to 40 percent of the sodium by rinsing them in water. If you prefer tinned beans look for a tin that says: "BPA Free" like "Eden Beans". With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice. Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

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