Vegan friendly legumes are edible seeds or pods — such as black beans, chickpeas and peas. One of the main advantages of legumes is that they don’t contain much saturated fat, unlike red meat. They are also a lot cheaper to buy than other sources of protein.
Legumes are a good source of plant protein and they are packed with other nutrients, such as folate, calcium, potassium, zinc, B vitamins, and antioxidants. They also contain lots of fibre, which can help to lower cholesterol levels and lowers your risk of colon cancer and cardiovascular disease.
Today’s recipe is so incredibly easy, you only need to chop one onion and literally just pour all the ingredients into a pot. We used a slow cooker and let the soup cook on low the whole day so that by supper time, we just sliced a loaf of fresh ciabatta bread and served it with the soup. Cooking dinner has never been so simple!
Vegan Bean Soup (serves 6)
Cost of ingredients in June 2020: Approximately R60 for the pot of soup or R10 per person
- 15 ml olive oil
- 1 large onion, finely chopped
- 2 teaspoons garlic puree or garlic flakes
- a pinch or 2 of dried chilli flakes (depending on how spicy you like it)
- 5ml dried coriander or approximately 2tbsp fresh coriander, finely chopped
- 30ml/2 tbsp tomato puree
- 1 x 400g tin chopped tomatoes
- 750ml vegetable stock
- 1 x 420g tin butter beans, drained
- 1 x 420g tin whole kernel corn, drained (or a tin a baked beans will do the trick if you are on a tight budget)
- 1 x 420g tin chickpeas, drained
- Salt and pepper to taste
Method (using a soup pot on the stove)
Heat the oil on a low heat in a large pot. Saute onion, garlic, chilli & coriander until the onion is tender.
Add tomato puree to the stock and stir, then add to the pot. Add tinned tomatoes and beans stirring until warmed through. Season to taste. Cover and cook for up to 2 hours on a low heat.
Any beans can be used. If you prefer to cook the beans yourself rather than use canned beans, follow the instructions on the packet by letting them soak overnight. Then cook the beans first before adding them to the recipe above (remember to drain off the water before adding to the soup).
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