Boost Your Meals with Beans
According to a recent study, regular bean eaters are 22 percent less likely to be overweight and have smaller waistlines than those who pass on legumes. Beans release energy slowly into the body, making them a great weight loss food. They are also high in protein and fiber, which satiates the appetite and helps keep you full for longer periods of time.
Ingredients
- 2 tbsp extra virgin olive oil
- 1 clove garlic, minced
- 1 carrot, cut into small cubes
- 1 celery stalk cut into small cubes
- 2 small leeks finely sliced
- 4 tbsp tomatoe passata
- 1 cup of borlotti or mixed beans, cooked (canned organic is fine)
- 2 stamp size pieces Kombu seaweed
- 1 sachet miso bouillon or 1 organic vegetable stock cube
- Small jar of organic peas/corn
- 4 cups filtered water
- 2 tbsp finely diced fresh parsley
- Sea salt and black pepper to taste (optional)
Instructions
- Bring the kettle to a boil and mix the ingredients of the miso bouillon sachet or vegetable stock cube in 4 cups of the hot water and set aside.
- In a pot, warm up the oil and add the garlic and fry for a few seconds.
- Add the carrots and celery and leeks and sauté for five minutes.
- Add the tomato passata and cook for a further few minutes.
- Add the beans, kombu and stock. Bring to the boil and cook for 20 minutes on a low heat.
- Remove and discard the kombu. Remove one heaped cup of the soup, blend to a cream in an upright blender or use a stick blender and return to the pot.
- Stir in the jar of corn/peas and simmer for 5 minutes.
- Stir in the parsley. Season the soup to taste with salt and black pepper (optional) and if you prefer finish off with a swig of Clearspring olive oil.
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