Author Jean Morrison
Garlic and Bean Soup
Our son, Jeremy is not a lover of pulses so getting beans into him without his knowledge has become quite an art. This soup works well in that regard. I use cannelini beans or butter beans for this soup recipe. It is an extremely cheap recipe and is full of essential fibre and nutrients.
Cooking time: 25 minutes
Quantity: Serves 6
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6 large cloves garlic, finely chopped
1 tablespoon olive oil
Handful of fresh herbs such as parsley, basil and sage
2 x 400 gm tins white beans, drained
2 litres good stock
Salt and pepper to taste
1/2 cup very tiny pasta such as alphabets or risoni
1 tomato, finely chopped
Freshly grated Parmesan cheese
Cook garlic in the oil over medium heat until garlic turns a golden colour and has caramelized.
Add the herbs and cook for 2 minutes.
Add stock, beans, salt and pepper. Bring back to the boil and simmer for 5 minutes.
With your Bamix stick blender give the soup a few quick bursts. It doesn't have to be thoroughly blended.
Add pasta and cook for 5 minutes or until pasta is cooked. The soup will need to be stirred frequently during this time.
Add tomato and bring back to the boil.
Serve immediately sprinkled with Parmesan cheese.
If you don't have a tomato use a little grated carrot or some peas to give colour. If you use peas or carrots then the soup will need to cook until those vegetables are tender.
If you don't have any good stock use 2 litres water and some stock cubes.
Beans are a good source of protein and fibre. They also contain vitamin C, iron, thiamine, folate, phosphorus and potassium. They have been shown to aid in reducing cholesterol. Most beans contain only 2-3%fat. Beans were among the first cultivated crops in the world. Evidence has shown that beans were cultivated as far back as 7000 BC in Peru and Mexico. When they are combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Dried beans are a staple food in many countries of the world.
Garlic is a "wonder" food. It has anti-viral, anti-bacterial, anti-fungal and anti-cancer properties. It has been found to lower blood cholesterol, to boost the immune system, to lift one's mood and to create a calming effect. It is thought to have originated in central Asia. Garlic can exaggerate the effects of drugs used to combat high blood pressure so be careful. If your breath smells strongly of garlic try chewing on parsley.
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