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
Wild Garlic Kimchi
This is a great way to preserve all the lovely wild garlic. You can make it as hot as you like by adding more chilli flakes. The Korean chilli flakes are called gochugaru, they also come in powder form and are very hot! I am a chilli wimp and can't deal with spicy food at all so I only add one tablespoon of chilli flakes! I was advising my lovely friend Sumayya Usmani on some ferments for an event she is organising, so Iet her decide how spicy she wanted it! It was way spicier than I could eat but she is an expert with spices and the joy of making your own is you can adjust flavourings and spices to suit your taste!
This is a fast ferment, around 7 days, so not too long before you can eat it!
So wild garlic season is in full swing! Wild garlic are among the first greens to appear in the spring and are always a welcome sight, heralding warmer brighter days.
If you like garlic then you will love wild garlic. You can use it anywhere you would use spinach, in salads, soups, omelettes, dips and pesto.
Most people make wild garlic pesto with oil but I like to make mine with just salt and ferment it for 5 to 7 days for fabulous flavour and loads of probiotics!!
It's a win win situation, seasonal eating at it's best, and wild garlic is free!!
So this pesto is delicious, tangy, garlicky with real texture and umami flavour, and so simple to make!
You can use any combination of nuts and seeds.
Pine nuts, sunflower seeds & a tablespoon lemon juice works well
You can add sun dried tomatoes, olives and harissa for a Mediterranean flavour
Endless possibilities so get your creative hat on and your wellies and go and collect some !
Go to your nearest wood and your nose will guide you to carpets of delicious wild garlic! Be aware that Lily of the Valley sometimes grows beside wild garlic and looks quite similar. It is however poisonous and doesn't smell of garlic. Just take a leaf and crush it, it will smell unmistakably of garlic. Just google it if you are unsure, there are lots of videos and articles on identification.
🍃 Health educator🍃