I've just awarded myself the 'most fitting dish name' award. It's quite perfectly a soup full of roots and things that will make you 'toot' (beans, beans the musical fruit). Plus you'll be rootin' and tootin' for it once you've tried it because it's pretty damn tasty and great for the cooler weather.
BEANS AND YOUR HEALTH
Beans may be cheap and understated but they are one of the best foods for a number of reasons. They are high in protein, they are rich in phytochemicals and antioxidants, they are full of fibre, low on sugar and full of trace minerals required for healthy happy bodies. Consuming beans has shown to be protective against some cancers including colorectal cancer and it has been proven that they can reduce the occurrence of polyps, a risk factor for the progression of colorectal cancer.
The old bean has also got your heart health looked after with reports showing that consumption of beans on a regular basis (4 times per week) reduces your risk of coronary heart disease as well as cardiovascular disease. This is due to the beans being able to reduce reduce cholesterol levels, manage insulin as well as provide supportive nutrients like magnesium and calcium, vital for good heart function.
Because beans are low in sugar and high in fibre, those who have insulin resistance or issues with blood sugar regulation can benefit from regular bean consumption as well. For example, women with PCOS can use beans functionally by including them in their diet four times a week or more. Satiety and feelings of hunger can also be a problem when blood sugar is running rogue. People are able to overeat due to their signals being a little bit lazy and not quite right. Little has been invested into the research behind the exact mechanism beans play on satiety however trends show that people who consume beans are more likely to experience a greater sense of satiety after eating their meal compared to those who did not eat them.
So how do you get more beans in? Well in Winter it is easy as all you have to do is pop a few into your soup or stew. If you are over the liquid diet then adding beans to salads, wraps, noodle dishes and as a side dish is just as simple. Just crack open a can, rinse well and add away. Looking for another bean recipe? Try this soba noodle salad on for size.
If all of that has made you ready to start rootin' and tootin' then this soup is ready to be made. Or if you're just looking for a delicious soup recipe then that will work too. I hope you enjoy it!
makes 4 servings
1. Heat the coconut oil in a heavy-bottomed pan big enough to house your soup cooking, add the onions and carrot and cook gently for around 5 minutes.
2. Once the onion and carrot are nicely softened, add the remaining vegetables and cook for a further 5 minutes.
3. Add the can of tomatoes, stock and bouquet garni, mix well and bring to the boil. Keep the soup on a steady boil for 10 minutes.
4. Turn the heat down on the soup so it is just simmering then add the beans, cover the pot with a lid and leave to gently simmer for 8-10 minutes.
5. Taste the soup and season to your liking (lots of cracked pepper is a good thing) then serve with fresh basil and grated cheese. Remember to remove the bouquet garni prior to serving.
2 tbsp coconut oil
3 onions, finely sliced
1 large carrot, diced
2 large garlic cloves, crushed
1 small potato, washed and diced (1cm cubes)
1 small sweet potato, washed and diced (1cm cubes)
1 cup of plain cabbage, sliced
1 can cherry tomatoes
750ml of vegetable stock
2 cans of beans (mixed, butter, kidney, borlotti), drained and rinsed well
1 bouquet garni
Salt and pepper, to taste
A handful of fresh basil leaves to serve
Grated parmesan to serve (optional)
- This soup will keep in the fridge for up to 1 week after cooking. Re-heat thoroughly before consuming.
- If you need to thin the soup out slightly, add a touch more water when re-heating as it tends to thicken up once it has cooled.
- Add a sprinkle of chilli flakes for a bit of heat if the hands are cold and the nose is sniffling.
- You can also use dry beans for this recipe. If you would like to do so, you will need approximately 225g of dry beans and they will need to be cooked prior to making this recipe
- When buying canned beans, ensure the label states 'BPA free' to ensure the can does not contain any nasty chemicals
- You can buy bouquet garnis or make your own by tying together some parsley, thyme and bay leaves with kitchen string. Add the bunch to the pot and remove when ready to serve.
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