Winter is the season when most of us desire hearty meals to keep our bodies warm and cozy. It is the season when our body needs the most nutrients we can provide to maintain health and protect against viruses and bacteria. In this article, you can find tips for preparing a healthy, plant-based whole food dinner that will keep you full and happy, and help you improve your overall health. Plant-based foods such as beans, lentils, quinoa, brown rice, potatoes and root and leafy vegetables are rich in fibre, antioxidants, minerals and vitamins that help our body function properly and protect us from disease. Try this healthy butter bean soup – it’s going to become your favorite!
Butter Bean Soup
Serves: 4
Preparation: 20 minutes + soaking time
Cooking: 30 minutes
Ingredients:
- 4 cups butter beans, soaked overnight, rinsed
- 1 cup mung beans, soaked overnight, rinsed
- 2 medium onions, chopped
- 3 large carrots, sliced
- 2 medium parsnips, sliced
- 4 large cloves garlic, sliced
- 3 celery sticks
- 1 cup kale, roughly chopped
- 6 cups filtered water
- 1 tbs extra virgin olive oil
- 1 tsp Himalayan salt
- 1 tsp homemade dry seasoning
- ½ tsp black pepper
- ½ tsp chili flakes
- ½ parsley leaf, finely chopped
Preparation:
Step 1
Soak the vegetables in baking soda solution for 15 minutes, rinse, dry and chop.
Step 2
Heat the oil in a large saucepan over medium heat. Add the onion, carrot, parsnip, celery and garlic and cook, stirring, for 5 minutes, until the onion is translucent.
Step 3
Add water, beans and kale and bring to a boil. Reduce the heat, add salt and spices and mix well. Cook covered for another 25 minutes, or until the beans are soft.
Step 4
Remove from heat and taste for additional seasoning of your choice. Leave aside for 5 minutes to cool.
Step 5
Divide the soup into serving bowls and garnish with parsley. Serve with toasted Turkish bread or tofu.
*Store leftovers in an air-tight container in the refrigerator for up to 5 days.
**Alternatively, you can place leftovers in an airtight container and freeze them for up to 2 months.
Chef’s Tips
- Wash and chop the vegetables ahead of time and keep them in the refrigerator for a couple of days until you use them.
- When cooking soups and stews, cook larger quantities and freeze the leftovers separately in airtight containers, for up to 2 months.
- Get your fruit and vegetables at a local farm or in a local grocery store, because they are usually fresher than those offered by supermarkets.
- Try to buy seasonal fruits and vegetables, because they are usually tastier and provide more benefits to your body;
- If you have free space, grow cherry tomatoes and chilies yourself, because they taste best when grown in your garden or on the balcony;
- Be present while eating and enjoy your meal.
Looking for more healthy recipes? Check these out:
➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.