Simple Three Bean Soup

I was too lazy to put to clean and cook any meat, so I decided to go vegetarian and make a bean and veggie soup. Here is the ingredient list:

  • Garlic – (chopped) it increases blood flow; research shows that it inhibits the growth of cancer cells in the lab
  • Onion (chopped) – helps to prevent atherosclerosis; provides relief for colds and asthma
  • Red Bell Pepper (chopped) – has antioxidants; tons of vitamin C and decent amounts of vitamins A and B6
  • Mushrooms (sliced) – high in fibre and lots of B vitamins (niacin, B6, and riboflavin)
  • Beets (chopped) – lots of folic acid and antioxidents
  • Lentils (’bout half cup)- tons of minerals, fibre, and  iron
  • Red Beans (1 can) – lots of fibre, protein, and some antioxidant properties
  • Butter Beans (1 can) – rich in soluble fibre (helps to lower cholesterol); lots of potassium and iron too

Steps

  1. heat pot with 2 tablespoons of olive oil
  2. sauté garlic, onions, mushrooms, and red peppers. When kinda soft, add lentils.
  3. Add stewed tomatoes (I use the canned kinda, low sodium; gives it a natural sweet flavour)
  4. Then add the red beans and butter beans (if you use canned beans, please rinse thoroughly…what is the gooey sh!t anyways???)
  5. Add your beets (beets will not only give the soup an insanely red colour, but will also add great texture and a little sweetness too)
  6. Add your seasonings: salt, pepper, herbs, whatever
  7. Add water, bring to a boil, then lower heat.
  8. You’ll know its done when the lentils and beets are edible.

Not Your Ordinary Lentil Soup: Roasted Red Pepper and Tomato Lentil Soup

The lentil soup I usually make is fairly standard so I’m not sure what got into me today. This version is amazing! The recipe (for 2-3 servings) is below:

1. Cut up your seasoning veggies – I used red onion, garlic, celery, tomato, red bell pepper

2. Cut up your substantive soup veggies – I used butternut squash and carrots

3. I decided to roast the sweet pepper and tomato – pour about a teaspoon of olive oil over and sprinkle with a little salt then shove under your broiler. Roasting these veggies will add SOOO much flavour to your soup. You’ll know the veggies are done roasting when they’re shriveled and look like this:

4. Sautee your other veggies – I used turkey bacon for flavour so sautee three strips or so then add the onion, garlic and celery until (and you’ll release all their yummu juices). When they’re soft looking, add the lentils, squash, and carrots to the pot.

5. Add red wine – I love rich flavour this gives!

6. Add water to your soup – I really don’t like to use chicken stock (if I use chicken stock, I’ll make my own). The different veggies will add ’nuff flavour to the soup. Only add enough water to more than just cover the veggies.

7. Cover the pot and bring to a boil. Then reduce heat and let simmer. About 15 minutes away from completion (you’ll test the lentils and they should be about done), uncover the pot and continue to cook the soup for a few more minutes.

8. Enjoy!!

Lunch!

Soup is on the menu. It is low-fat and super-healthy: I made it with skinless chicken, acorn squash, red peppers, hot peppers, onion, garlic, celery, mushrooms, stewed tomatoes, and whole-wheat dumplings…so freakin’ good!