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Feb

26

13-Bean 11-Veggie Soup

February 26, 2007 |

This soup is chockful of of beans, lentils and veggies, making it a tasty and healthy one-pot meal. It is high in flavour and nutrients, very low in fat.

You can use any combo of veggies. Just make sure they are diced to about the same size. We used frozen peas, carrots, french beans and, lima beans. We also used fresh cauliflower, broccoli, spinach, chard and peppers, plus a potato, tomato and onion. It’s a great way to use up assorted veggies lying around in the pantry and refrigerator.


13-Bean, 11-Veggie Soup
(6 to 8 servings)

Ingredients
1.5 cups 13-bean soup mix
1 medium potato
1 medium tomato, chopped
3 cups diced veggies fresh or fozen
1.5 packed cups chopped swiss chard
1.5 cups packed chopped spinach
1 large onion
1 tsp. finely minced ginger
1 tsp. finely minced garlic
2 finely minced green chillies (we used Thai bird chillies, but any variety will work)
1 tsp. cumin seeds
1 bay leaf
½ tsp. black peppercorns
2 tsps. lemon juice
1 tsp. mixed dried herbs (oregano, basil and rosmary, or 1 tablespoon fresh)
2 tsps. oil
salt (or Better than Bouillon Veggie base)
rosemary to garnish

Method
1. Soak beans and lentils for 4 hours, rinse and boil/pressure cook with 3.5 cups water, salt, tomato and the cubed potato (we don’t skin it), until soft. (5-6 whistles in the pressure cooker, or an hour plus on the stove top depending on the type of beans in the mix)
Take 2 tbsps. of the cooked bean mixture, mash it and add it back into the pan.

2. If using fresh veggies, chop and microwave them covered for 3-4 minutes until crisp tender. If using frozen veggies, thaw them in the microwave for 2 minutes. There’s no need to precook the chard and spinach in the microwave.

3. Meanwhile, thinly slice and fry the onion in the oil along with the bay leaf, ginger and garlic until light brown, add the herbs and stir for a minute, then add it to the bean mixture along with the veggies, leafy greens and minced green chillies.

4. Check the seasoning. Cook for about 4 minutes.

5. Toast the cumin and peppercorns, powder them coarsely either in a spice grinder or with a mortar and pestle, and add it to the soup. Add lemon juice and garnish with fresh herbs.

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11 Comments so far

  1. Lakshmik on February 27, 2007 4:19 am

    Hi Bee

    There cannot be another recipe as healthy as this one. Thanks for this wonderful recipe.

  2. Alanna on February 27, 2007 6:18 am

    Hi Jai & Bee ~ what a gorgeous soup! If there were an award for ‘most veggies’, your soup would surely win! Thanks so much for joining in on the Soup’s On fun. I’m updating now so look for your entry soon, then tomorrow we’ll figure out exactly who gets the personally autographed copy of Nava Atlas’ soup cookbook! Thanks again –

  3. Mishmash! on February 27, 2007 8:19 am

    WOW !Look at that presentation!! So colourful !! And ofcourse a healthy soup too. I am scrolling back to that picture again n again :)

    Shn

  4. sandeepa on February 27, 2007 10:57 am

    This soup looks real good, had a pack of 16 bean which I used up, so next time…

  5. Reena on February 27, 2007 5:03 pm

    Bee, This would be world’s one of the most healthiest recipe. The picture looks tempting.

  6. Priya on February 27, 2007 7:44 pm

    your pictures are amazing ! ..i fill my stomach by just seeing the pictures ;)

  7. sailaja on February 28, 2007 9:20 am

    That’s one of the healthiest pictures I have seen in a long long time. Beautiful!

    thank you all, for dropping by. sailu, is that really you? ‘the sailu’ who makes us drool all the time? we’re part of your diehard fan club. - bee

  8. Emma on August 29, 2007 4:53 am

    :yes: :dance: :bow:

  9. joell on December 5, 2007 4:42 pm

    hi,
    i love the recipe and it taste delicious! there were alot of ingredents in there that i really liked.i love your other recipies i might add.

  10. Raaga on January 2, 2008 2:00 am

    Am going to try this out very soon!!

  11. SRA on March 11, 2008 10:14 am

    Hey J& B :) Loved it, just tried it yesterday, i am going to make my kids have it too!!.

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