I adapted this recipe from Italian minestrone so it has the same base flavours of tomato, onion and garlic. I decided to replace the white pasta with much healthier brown rice which makes the soup gluten free and the addition of some beans adds fibre, protein and minerals and really makes this a complete meal in a bowl!
You can add whatever veggies you have to ring the changes but peppers, green beans, carrots, leeks, courgettes, frozen peas and finely shredded greens of some sort all work really well and add loads of antioxidants, minerals and vitamins, strengthening literally every body system.
It's still wild garlic season so I am making the most of it by adding it to as many dishes as I can.
It's delicious, highly nutritious and it's free so get yourself out to your nearest woodland and let your nose guide you to swathes of gorgeous wild garlic!
Any beans work, flageolet, cannelini, haricot, butter beans are all great.
I am a big fan of nutritional yeast flakes so add a couple of tablespoons to your soup or sprinkle some on as a garnish. They add great flavour, loads of minerals and vitamins and make the soup lovely and creamy!
So without further ado, here is the recipe, I hope you enjoy it....!
VEGAN RICE AND BEAN SOUP WITH WILD GARLIC
This is one of my favourite dips. It’s just delicious and packed with health promoting ingredients! The addition of fermented garlic adds a healthy dose of probiotics, walnuts and extra virgin olive oil supply omega 3, tahini adds calcium and magnesium and beetroot contains nitrates which relax the blood vessels, reducing blood pressure and increasing blood flow to the brain!
This dip is great with raw veggies, on a baked sweet potato, in a wrap, sandwich or with oatcakes! I have yet to meet anyone who doesn’t like it and it’s such a fabulous colour!!
Simply add all the ingredients to a blender or food processor and blitz until blended. A hand held stick blender works well too! Transfer to the fridge and enjoy!!
These are delicious and way better than ordinary salted nuts. You can use any combination of nuts and seeds, I used walnuts, cashew nuts and
pumpkin seeds but almonds, hazelnuts, pecans would work well too.
Nuts are a great source of protein, good fats and minerals and seeds are packed full of antioxidants, protein, calcium and magnesium.
Put the nuts and seeds in a bowl and add the tamari, oil and all the spices and mix well until the nuts are coated in the mixture.
Empty the nuts and seeds onto a lightly greased baking tray, spreading them out into a single layer
Bake in the oven at 180C for around 10 to 15 minutes, shaking the tray to make sure they don't stick.
Cool then serve in paper cones or in a Jar for a really nice foodie Gift!
I hope everyone survived the last week of snow! It was becoming ridiculous and quite scary how food supplies in the shops dwindled so fast. It's always bread and milk that go first and thankfully I bake my own delicious sourdough bread and had just stocked up on lots of organic flour from Waitrose, at 25% off! I can't resist a good bargain! It did make me very grateful that I can bake my own nutritious bread from only three ingredients and I actually consider it a life skill!!
Wee plug for my upcoming workshops, where I share all my knowledge and tips on how to make sourdough, kefir, kombucha and fermented veggies so you can go away and make your own fermented goodies! It could be a life saver the next time there is a food shortage!!
I only have one place left on Sat 17th March and one place on Sunday 25th March so contact me asap if you want to join the fun!
Here is the link
Anyway we could survive for at least a month. Our cupboards are well stocked with every type of pulses, grains and beans and I have a massive jar of fermented garlic in the fridge along with dried mushrooms, sun dried tomatoes and loads of onions! I also have lots of fermented veggies, packed full of probiotic goodness!
My freezer is full of kale, spinach, frozen fruit and Alastair has a fish drawer full of fish!
I only buy dairy milk for my kefir grains and can easily make milk from almonds, oats, cashews or rice, all of which I have lots of.
It does make you think though how fragile our food system is and how long it would take for us to run out of food completely?
Anyway I'm so glad the snow has gone and the sun is actually shining today and the sky is blue! Hurrah spring is coming! My favourite season!
So I've been meaning to share this recipe for a while. I posted a photo on Instagram a few weeks ago and lots of people commented on it.
It's one of those recipes that you can vary endlessly according to what veggies, lentils or beans you have available.
I have made a few variations myself. The star of the recipe is good old Linda McCartney Veggie Sausages, a staple in our house, and only £1 per pack at Home Bargains! I always have a few packs in the freezer for weekend breakfasts and brunches!
However they work really well in this hotpot/casserole and make a really delicious and healthy dinner!
I love using up whatever veggies I have in the fridge, which I did a lot of last week, when we were snowed in, and I had a great time looking through my many cookery books for new ideas!
Anyway this recipe I just made up so its simple but rather versatile and works great with a big pile of creamy mashed potatoes and steamed greens or with pasta, rice or couscous. Any leftovers can be eaten cold for lunch.
You essentially cook the sausages in the oven for 15 minutes while you get on with making the sauce. Its a tomato based sauce with onions, carrots, peppers, mangetout, frozen peas or green beans with flavour from cumin, smoked paprika, mustard, and some tomato ketchup for a bit of added sweetness.
I have made this with the addition of puy lentils, which I cooked separately then added to the sauce with the cooked sausages and also with kidney beans and I had a bag of cooked quinoa and bulghur wheat to use up so just added that too. You can essentially just use frozen peas, carrots and onions and a tin of kidney beans and tomatoes but be adventurous and add whatever veggies you have. Celery and mushrooms would work well too and any cooked grains, lentils or beans. Also spinach stirred in at the end is always a good addition and a great way of boosting your greens for the day!
So here is my basic recipe..
SMOKY SAUSAGE & BEAN CASSEROLE
Ingredients for 6 people
.....your health in your hands....
🍃 Health educator🍃