To make any of these recipes vegetarian add fresh dairy butter and cream or milk.When any of these recipes calls for beans you may use your own cooked or canned ....if using canned, wash in cold water , rinse and drain (as some of the canning techniques add citric acid which you don't need in your soup).
If using fresh cooked beans ensure that you have picked them over well before cooking and have cooked them my twice method (bring to boil in cold water first, allow scum to form on surface, drain, rinse then bring back to boil with fresh water, adding seasonings -always bay leaf and or salt & pepper)
Navy Bean and Vegetable soup
serves 4 - 6
14 ozs cooked small white beans (Navy beans) = 1x15ozs US can, drained.
2 cloves garlic smashed and minced
1 medium red or white (waxy) potato = 1 cup 1/2 cubes
4 ribs celery chopped = 1 cup chopped
2 medium or 1 large onion finely chopped =1 cup
4 medium carrots chopped = 1 cup
1/2 cup coconut milk/or cream
2 tbsp olive oil
Vegetable stock or water
Saute the vegetables in olive oil adding the garlic last, for 4 mins..stirring occasionally.
Top with vegetable stock or water and season with salt & pepper and herbs of choice(bay, thyme,oregano) bring to boil and simmer on high for 30 mins. covered with a tight fitting lid.
Remove any scum.
Check tenderness of veggies, and seasonings.
Add the cooked and drained beans and cook for further 15 mins without lid.
Before serving add the coconut milk, serve hot with crusty breads or crackers.
Variations;
Add any ground spice (cumin, cardamom, curry powder, garam masala, chili powder, smoked paprika & etc.) while sauteing the vegetables .
May add 1 x 15 ozs can chopped tomatoes and their juice..then reduce the amount of stock or water.
May also add any other root vegetable available: turnips, yams, rutabagas in place of carrots.
Yankee Bean Soup
Serves 4 -6
1 medium onion cut into 1/4 inch rings
1 cup chopped onion
1 cup diced carrots (1/4 inch)
1 cup sliced tops of celery (leaves included)
1 tsp molasses/treacle
1 x 15ozs can cooked beans drained and rinsed OR 14ozs own cooked beans
2 tbsp smoked paprika
2 tbsp olive oil
Saute all the vegetables in the oil for 4 mins, adding the smoked paprika the drained and rinsed beans & molasses.
Top with vegetable stock and cook lidded, on medium simmer for 30 mins.
Check tenderness of vegetables
Then add 1 cup squash or yam in 1/4 inch cubes and simmer until fully cooked, lidded.
Check seasonings, adding another 2 tsp smoked paprika and finishing with either coconut milk or dairy cream/milk.
Serve very hot.
Cold Day Stew
1arge carrot chopped 1/2 inch cubes = 2 cups
3 large onions chopped = 2cups
3 large potatoes chopped =2 cups
14ozs drained chickpeas
1 tbsp brown rice
2 tbsp macaroni or penne uncooked pasta
1/2 tsp salt
coconut milk or dairy cream
vegetable stock or water
herbs of choice
In a large saucepan add all the vegetables and cover with stock, bring to boil, remove and scum then season with salt & pepper, and herbs of choice.
return to boil and add the brown rice, reduce heat to medium simmer and cook until the rice is fully cooked.
Check seasonings and add the pasta.
Cook further 15 mins or until the pasta is fully cooked.
Add 1 cup coconut milk or dairy cream and serve with addition of chopped parsley or herb of choice
serve hot in bowls with hot toast or crackers
May also add...de-frosted/canned & drained sweetcorn, garden peas, okra, cabbage, greens in season, beans & etc.
These are 3 basic recipes make them your own by using whatever is at hand or seasonal in your part of the world..and research has shown that eating dishes served in liquids is the most beneficial and more nutrient dense around.
Carrots release more beta carotene when cooked than raw!
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