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Vegetable & Bean Soup
Vegetable Bean Soup is another winter warming favourite
Delicious, nourishing, quick and easy easy to make, this soup makes a satisfying lunch or dinner. Serve with a drizzle of olive oil, finely grated parmesan, chopped parsley and extra black pepper. You’ll feel warmed from the inside out!
Serves 6 – 8 generously
Any left over keeps well stored in a sealed airtight container; ready for lunch or dinner the next day
1–1.2kg Jap or butternut pumpkin, peeled, seeds removed and very roughly chopped
3 – 4 cloves garlic, peeled
11/2 cups water
1 x 400g can diced tomatoes
3 x carrots, halved lengthways and sliced or chopped
2 x stalks of celery, sliced lengthways and chopped
2-3 zucchini, quartered lengthways and chopped
2 x handfuls of green beans, top, tail and chop into rough 1cm lengths
1 x 450g can tin kidney beans, drained
1 x 450g can cannelloni beans, drained
2-3 tablespoons Shiro miso * dissolved in ¾ litre hot boiled water or quality vegetable stock
add a little more or little less stock depending on how thick you want the soup
Celtic sea salt to taste
Freshly ground black pepper
1 bunch flat leaf parsley
* Shiro miso is a young miso paste available from health stores
Place the pumpkin and garlic in a large saucepan with 11/2 cups of water. Bring to the boil and reduce the heat, simmering for about 10 minutes, until the pumpkin is soft.
Mash to a smooth porridge like consistency.
Stir through the chopped tomatoes.
Add the carrots and celery and simmer for about 5 minutes.
Add the zucchini and green beans and simmer for another couple of minutes until just tender.
Add the cans of drained beans and stir through.
Stir through the vegetable or shiro miso stock to give the consistency desired.
Add a little Celtic sea salt and freshly ground black pepper to taste and you’re ready to go!
- Simple and delicious as is
- Drizzle with a little olive oil, chopped parsley and finely grated fresh Parmesan cheese
- Place a handful of baby spinach leaves into each bowl and spoon over the steaming hot soup – a good option if not everyone wants spinach
- Add the spinach to the soup at the last minute so just wilts
You will feel warmed from the inside out . . enjoy!
This soup keeps well for a couple of days in the fridge. Great to have on hand ready for a warming nourishing lunch or dinner. The soup thickens on keeping so simply add a little more stock if wish.
Shopping List – organic where possible
1.5kg Jap or Butternut pumpkin
3 medium carrots
1/2 bunch celery
3 medium zucchini
2 handfuls green beans
flat leaf parsley
1 x 400g can chopped tomatoes
1 x 450g kidney beans
1 x 450g cannellini beans
shiro miso or quality vegetable stock – health store
Quality Parmesan cheese – deli
baby spinach leaves
sourdough wholegrain bread
Nutrition Foodie Notes
What is Shiro Miso? Miso is a fermented paste made from soy beans, salt and koji (grains of either rice or barley) and fermented with mould cultures. The miso is aged for one to three years produce a light golden to dark brown paste. Each type of miso has it’s own unique flavour and slightly different properties and uses.
The light colour and subtle sweetness of shiro miso make it versatile and ideal for adding to soups.
Miso has a high enzyme content from the fermentation process. It’s best to use an organic and unpasturised miso to ensure the soy beans are not GMO and the enzymes are still active. It’s preferable not to boil miso to benefit from it’s enzyme content.
Miso is a great source of B12, an essential nutrient in the process of life and growth and ‘normal’ cell production. B12 is fundamental in maintaining the healthy functioning of the brain and nervous system – essential for everyone!
Where do I buy Miso? Most health food stores and organic food stores will stock miso.
Kidney and Cannelllni Beans are satisfying, nourishing and grounding. A good source of protein, carbohydrate and minerals. A rich source of potassium, calcium, iron and several B vitamins, they add nourishing ‘satisfaction’ to dishes. If you have time and prefer to, use dried beans soaked and cooked with a little seaweed. I use cans here for the ease and simplicity of the soup.
Parsley – even a small amount of parsley is a valuable addition to a meal. An enriching little power house of vitamins and minerals, especially potassium for kidney health; magnesium and calcium for proper nerve and heart functioning; iron, copper and manganese for promoting healthy blood; vitamin A for healthy skin and supporting resilience to infection; B group vitamins for ‘joy of life’ nervous system health. The combination of iron and vitamin C to incinerate waste and transport healthy blood around the body, give valuable protection to things like the ‘common cold’.
These are just some of the riches the Parsley plant gives!