Suz’s “Italian Bean Soup” – (Organic/Gluten Free/Dairy Free/Grain Free/Vegan/Vegetarian/Healthy/Wholefoods)

Wholesome Italian Bean Soup
My husband said about this soup – to quote: “You make a lot of really good soups, but this one is AWESOME! It’s the best soup you have ever made!” Thanks hun 🙂


NOTE: When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:

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Soak 1 cup beans (I used “Navy” beans) in water for 2-3 days, rinsing every day, then cook until soft.

Note: Pour off bean liquid if you use Aquafaba for meringue, as this is a good way to get it. If not, do not drain, but save the liquid to use as flavouring with the vegetables.

MEANWHILE:

Other Ingredients:
6 Cups Vegie Stock – either make your own, or use a Vegetable based stock powder with water (Massel is a good one if you are G/F, D/F or Vegan/Vegetarian)
2 finely chopped organic Carrots – skin on
2 finely chopped organic Onions
2 stems of finely chopped organic Celery – use leaves as well
400g chopped organic Tomatoes and juice – or 1 tin of chopped Tomatoes
1 tsp. fresh crushed organic Garlic
2 tsps. fresh chopped organic Oregano – or 3 tsps. dried if no fresh available

Method:
Place all ingredients (except Beans & Garlic), in a large pot, preferably Stock Size.
Cook until vegetables are soft, which is bring to boil and simmer for around 20mins.
Add Beans (and bean water/Aquafaba if you are not keeping it for meringues) into the vegetables, and mix thoroughly. If you are not using the bean water in your soup, add another cup of hot water or Vege Stock. Cook for another 10mins on low heat.

Add the Garlic in at the last minute, then DISH! Either serve as is into soup bowls or large cups, or using a Blitz Stick or Blender Wand, whizz the soup until the large chunks are mushed down (as in the very first photo at the top of this page).

Main Ingredients – Nutritional breakdown

NAVY BEANS (exact nutrition will vary slightly depending on which beans you use)
– protein
– phosphorus
– potassium
– manganese
– magnesium
– zinc
– iron
– calcium
– copper
– selenium
– folate
– choline (essential for brain function)
– Vit’s. All of B Group (except B12) & C
– fibre (great for the heart and digestive system)

TOMATOES
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

CARROTS
– copper
– calcium
– potassium
– phosphorus
– manganese
– beta-carotene
– falcarinol (can destroy pre-cancerous cells)
– folic acid
– Vitamins A, B1, B5, B6, C & K
– antioxidant
– fibre

CELERY
– folate
– potassium
– molybdenum
– flavonoids
– antioxidants, especially when raw or lightly steamed
– Vitamin K
– anti-inflammatory
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

OREGANO
– magnesium
– calcium
– potassium
– iron
– folate
– Vitamins A, B6, C, E & K
– antioxidant
– anti-inflammatory
– anti-microbial & anti-fungal (may even kill MRSA, listeria & some other pathogens)
– fibre

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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