Let yourself be tempted and surprised with these flavors and enjoy an easy and nutritious recipe. Perfect if you follow the Mediterranean diet.
This Beans And Green Soup is ideal not only to recharge you with energy, it also provides nutrients and vitamins to keep you healthy.
Beans are healthy magic!
Beans and legumes are rich in plant protein, fiber, B vitamins, iron, folic acid, calcium, potassium, phosphorus, and zinc. The great contributions of proteins and other nutrients, make legumes the best option to replace meat and dairy products.
They are an important source of fiber, provide few calories, and produce satiety. Also, they contain antioxidants that help prevent cell damage, fight disease, and aging.
Do not hesitate to add them as part of your diet, legumes help lower blood sugar, blood pressure, and heart rate.
Beans ‘n Greens Soup
What do you need?
- 2 tbsp water or more to saute
- 1 ½ cups onion diced
- 2 ½ - 3 cups red potatoes cut in chunks about 1 ½ - 2” thick
- 1/2 cup celery diced
- 1 cup carrots diced
- 1 cup red pepper, chopped in small chunks
- 4 large cloves garlic minced
- 1 ½ tsp dried rosemary leaves
- 1 tsp dried thyme leaves
- 1 tsp dried oregano leaves
- 1 ½ tsp ground mustard
- 1 tsp sea salt
- ¼ tsp freshly grated nutmeg see note
- freshly ground black pepper to taste
- 1 cup brown or green lentils, rinsed
- 2 cups vegetable stock
- 5 cups of water
- 1 tbsp red miso
- 1 1/2 tbsp blackstrap molasses
- 2 dried bay leaves
- 1 can of beans (15 oz), drained and rinsed
- 6-7 cups fresh kale leaves, fairly large pieces (roughly 1 small bunch)
Recipe: In a large pot over medium heat, add the water, onion, potatoes, celery, carrots, garlic, dried herbs and spices, salt, and pepper. Stir through, cover, and cook for 6-8 minutes, stirring occasionally. Add the lentils, stir through, cover and cook for another few minutes, and then add the vegetable stock, water, miso, molasses, bay leaves and stir through. Increase heat to bring to a boil, then reduce heat to medium-low, cover, and let cook for 25 minutes, then add the chopped red pepper. Continue for 15 minutes, until the lentils are very soft and fully cooked. Turn off heat, add the beans, kale, stir through, cover, and let wilt in soup for about 5 minutes. Remove bay leaves to serve, and taste to add additional salt and pepper if desired.
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