I love beans! I love their versatility, their flavour and the wide variety of them.
Did you know that the world genebank holds more than 37,000 bean varieties? I know, neither did I!
This humble food doesn’t have the star status that some other foods have despite it being inexpensive, nutritious and filling.
So this week, I’m sharing with you 3 of My Favourite Winter Bean Soup Recipes – Plant-Based Spicy Chickpea and Lentil, Plant based Kidney Bean Chilli Soup and Tomato and Butterbean Soup to help you incorporate beans into your diet everyday.
These soups are super simple to make. If you follow me on Instagram or Facebook you’ll see that I have soup most days for my lunch.
So why should you eat beans everyday?
Bursting with goodness, including protein, calcium, copper, phosphorus, manganese and magnesium as well as being a great source of iron. They also have thiamin and folic acid as well as riboflavin and vitamin B6. Talk about nutrient packed!
They’re also packed full of fibre, both soluble and insoluble, which means they’re great at filling you up with essentially no calories. You should aim for at least 40g of fibre per day. You can read more about the power of fibre here.
They’re low in fat and contain predominately unsaturated fatty acids. Just one half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein.
Did you know that a high fibre diet may even save your life?
In a recent study people who consumed the most fibre were 19 per cent less likely to die during the study periods ranging up to a decade, compared with people who consumed the least amount of fibre.
Here are 3 of My Favourite Winter Bean Soup Recipes:
I’d love to hear how you get on making 3 of My Favourite Winter Bean Soup Recipes
Let me know in the comments section below. Thank you!
Oh, and don’t forget to share it with your friends and family using the buttons to the left of this page.
- 1 Large Onion (Finely chopped)
- 3 Cloves (Garlic, crushed)
- 3cm Fresh ginger (Finely grated)
- 3 teaspoons Ground coriander
- 2 teaspoons Ground cumin
- 1/2 teaspoon Chilli powder
- 400g cans Chopped tomatoes
- 1l Marigold Vegan Bouillion
- 250g Red lentils, washed until the water runs clear
- 2 cans Chick peas, drained and washed until the water runs clear
- 1 bunch Fresh cilantro/coriander (chopped)
- Add 3cm of cold water to a soup pot and add your chopped onions. Cook for 5-7 minutes until the onions are soft and clear.
- Add the ginger and all the spices then stir continuously for 1 minute.
- Add the canned tomatoes, stock and lentils. Simmer, uncovered for 20 minutes and then add the chickpeas and cook for a further 10 minutes. Add more water and heat through if it's looking a bit too thick for you. Finally add the coriander/cilantro and allow it to wilt for a few minutes before serving.
- And that's it! Yummy, simple chickpea and lentil soup. If you don't like coriander/cilantro, try adding some fresh baby spinach instead.
- 1 red onion (finely chopped)
- 1 brown onion (finely chopped)
- 3 garlic cloves (crushed, then chopped)
- 2x400g tins of kidney beans in water, drained
- 1 teaspoon cumin powder
- 1 teaspoon chilli powder - choose your own strength
- 1 litre Marigold vegan bouillon
- 3 tablespoons tomato puree
- few drops of Tabasco - to your liking
- 2 tablespoons Vegan Worcestershire sauce
- Cook the onion, garlic, cumin powder and chilli in 4 tablespoons of water for about 5 minutes until the onion is soft. Don't let them catch on, add a little more water if this is likely.
- Add all the other ingredients to the pot. Cover and simmer for about 20 minutes.
- Use a counter top blender or a stick blender to puree the soup. Serve with some crunchy wholemeal bread and a refreshing green salad.
- 1 tin Butterbeans in water (Drain and rinse before adding)
- 1 tin Chopped tomatoes
- 2 cloves Garlic (Crushed)
- 6 Sundried tomatoes (Chopped)
- 1 tablespoon Tomato Puree
- 1 Onion (Chopped)
- Add the chopped onion and garlic and soften over a low heat for 5-7 minutes.
- Add the chopped tomatoes, chopped sun dried tomatoes and the can of butterbeans.
- Similar over a low heat for 10 minutes and then blend until smooth.
- Ladle into warm bowls and serve with a whole grain roll and winter salad of roasted vegetables.
If you’re just starting out on your plant-based journey then the following articles will help you.
How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.
If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday
A typical food plan for the day may look like this:
Oatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts
Water and/or tea or coffee, black or made with plant-based milks.
Mid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work
For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work
Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.
Let me know in the comments section below if you’ve enjoyed making my 3 of My Favourite Winter Bean Soup Recipes. I always love hearing from you!
p.s. Remember to share my post with your friends and family by using the buttons on the top left of the page. Thank you!
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