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This is a wonderfully nutritious vegetarian fifteen bean soup with whole grain flax-seed bread. Per 8 oz. serving of this soup you will get: 368 Calories, 5.9 g Fat, 24.8 g Fiber, 21 g Protein and a super duper 28% of your daily Iron requirements. Check out that Fiber, Iron and Protein! Plus loaded with vitamins and minerals.
*Please note this soup will take a little over an hour to cook the beans unless you soak overnight. You may opt to utilize your crock pot if time does not allow for stove top method or use already cooked beans.*
- 20 oz. of rinsed fifteen bean blend or any of your favorite dried beans
- 2 tbsp of extra virgin olive oil
- 2 tbsp minced garlic
- one whole large onion, chopped
- 2 c. chopped carrots
- 1 whole celery stalk, chopped (about 4 c.)
- 12 c. of vegetable stock, water, chicken stock or any combination of stock & water
- 2 c. of diced tomatoes
- Salt & pepper and any of your favorite herbs or seasonings
- One loaf of your favorite artisan bread.
- In a large soup pan, saute celery, onions and carrots in olive oil over medium heat until soft. This trio of vegetables is called mirepoix, which means holy trinity and is a basic food preparation for many recipes.
- Once the veggies are soft, add minced garlic and blend well.
- Next add the beans and liquid (water or broth).
- Medium boil for 30 minutes.
- After that time, turn down to low-medium heat and let a slow boil occur for about 60 minutes or until the beans soften.
- Once the soup thickens and some liquid evaporates, add 2 c.whole diced tomatoes, salt and pepper (per liking). You are almost done!
- This soup is easy, but the hardest part is allowing the time to be home to stir the pot..literally or use a crock-pot and all ingredients all at once.
- When adding tomatoes or lemon juice to a bean soup or bean recipe, always wait until the beans are soft. The acidity from certain foods will prohibit the beans from completely cooking.
- Let simmer with tomatoes for another few minutes.
Throw in some “take and bake” flax-seed, whole grain bread that many groceries stores carry for about $1.29 or serve your favorite homemade, sliced or artisan bread with olive oil or butter.