Invisible Bean Soup

 

This soup is really neat as it has heaps of healthy beans in it and nobody realizes it. Our son Jeremy dislikes beans, except for baked beans in tomato sauce, but he cheerfully eats this yummy thick soup.

We really should be eating lots of beans because of the wonderful nutrients they contain. Beans are a great source of protein, fibre and the essential amino acid lysine. They help protect us from diabetes, cardiovascular disease and maybe even some cancers

 

Soup recipe containing beans

 

 

 

 

 

 

 

 

Preparation time: 20 minutes
Cooking time: 20 minutes
Quantity: Serves 6

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Ingredients:

2 carrots, diced small
2 onions, diced small
1/2 cup frozen peas
2 cloves of garlic, diced small
2 teaspoons oil
2 large cans of white beans such as cannelini, butter beans or chickpeas.
1 cup of cold water
3 cups of boiling water
4 teaspoons of stock powder
1/3 cup of tiny pasta
Salt and pepper to taste



Method:

Fry carrots, onion and garlic in oil for about 10 minutes until softened. Blend (or process) the beans in the cold water. Add this to the carrots and onion mixture.

Add the boiling water, peas and the stock powder. Cook for 10 minutes. Add the pasta and continue to cook, stirring frequently, for 5 - 6 minutes until pasta is tender. Add salt and pepper if needed..



Notes:

Any little pasta will do for this recipe. Something like alphabets or tiny stars is ideal. If you have to use slightly larger pasta then increase the cooking time for the last part of the recipe. Remember pasta will stick to the bottom of the pan so be a vigilant stirrer.



Food Facts:

Peas and 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.

 

 

 

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