Beans

Old-fashioned Bean Soup

| roeliaschoeman

I made a LARGE batch, portioned and frozen and ready for autumn.  Or sooner!  🙂

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300g chopped onions

30ml olive oil

10ml garlic paste

600g par-cooked sugar beans (cooked for about 1 1/2 hours)

1 litre beef stock (or veggie stock for vegetarians)

200g carrots, peeled and chopped or grated

400g potatoes, peeled and cubed

2 heaped tablespoons tomato paste

50ml Worcestershire sauce

2 tablespoons dried parsley or fresh Italian parsley

Salt and pepper to taste

Using a large soup pot – fry onions in olive oil until soft.  Stir in garlic, tomato paste, Worcestershire sauce and fry for another minute.  Add the rest of the ingredients and lower heat to a slow simmer.  Top up with more stock if needed.  Simmer for about an hour, or until all the ingredients are soft.  I liquidised it a bit because I don’t like chunky soup.  Stir in dried parsley (or top with fresh parsley) and serve.

I topped each bowl with oven-baked pork sausages or lean bacon (1 additional protein serve).
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Serves 6

1 Serving = 1 Protein, 1 Veg, 1 CC

 

 

Carrot and Cannelini Bean Soup

| roeliaschoeman

Serves 1

3 Veg, 1 Prot, 1 Fat

 

 

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100g chopped onions

200g carrots

5ml olive oil

100g cooked cannelini (white) beans

200ml chicken stock

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp (or more!  :P) chopped garlic

Red pepper flakes (I like it quite spicy, so I added quite a bit)

Salt and Pepper to taste

Fresh coriander to serve

 

Fry onion and spices in olive oil.  Add the rest of the ingredients and simmer until carrots are soft.  Add more chicken stock if needed.  Liquidise and serve with fresh coriander.

Vegetarians:  Use veggie stock instead!