Spicy 15-Bean Soup
Author: Surround Fitness
- Serves: 16
- Serving size: 1.5 cup
- Calories: 173
- Fat: 1 g
- Carbohydrates: 31 g
- Sugar: 5 g
- Sodium: 155 mg
- Fiber: 12 g
- Protein: 10 g
- Cholesterol: 0
Recipe type: entree soup
Cuisine: South Asian/American fusion
This is a spicy, low-sodium, vegetarian version of bean soup. The lentils break down in the cooking process, making the broth thick and rich.
- 20 oz. bag of 15-variety dried bean mixture (or make your own mixture with pintos, limas, lentils, etc.)
- 6 cups frozen mixed vegetables
- 1.5 quarts vegetable broth (use low sodium if available)
- 3 medium yellow onions, sliced and cut into 1-inch pieces
- 5 sticks celery (or 3 large stalks)
- 10 cloves garlic, minced
- 2 Tbls herbes de Provence
- 2 Tbls dried parsley
- 1 Tbls dried chervil
- ½ tsp salt (optional, if you use packaged vegetable broth with 500-750 mg sodium/cup, you do not need to add salt!)
- Begaar: 2 Tbls olive oil, 2 tsp smoked paprika or Indian (hot) paprika, 1 tsp coarse ground black pepper, 1 tsp turmeric
- Soak the dried bean mixture overnight in water to cover, or use a quick-soak method.
- Pressure-cook the soaked, drained beans with 4 cups water. Cook at pressure (15 psi) for 6 minutes, then use slow-natural pressure release method.
- While beans are pressure-cooking, chop and sauté the onions and celery in a small amount of olive oil (1 tbsp is enough.) Mince and sauté the garlic.
- Combine cooked beans; broth; the sautéed onions, celery and garlic; and the herbs in a 6 qt. slow cooker. Bring to temperature (visible boil) and cook for 3-4 hours.
- Defrost the frozen vegetables (bring to room temp. in microwave) and add to the crockpot. Cook for additional 30-45 minutes.
- After adding the vegetables, prepare the begaar by heating the oil in a small skillet or omelet pan until oil is shimmery hot. Add the paprika and pepper and stir into the oil. Let the spices bloom in the oil for no more than 30 sec. before removing from heat and adding the begaar to the soup. Stir and finish the cooking time for the added vegetables.
- Serve with a garnish of fresh parsley and grated parmesan cheese.
We like this with South Indian spiciness. If you have a limited tolerance for that, use less of a mild smoked paprika (e.g., Trader Joe's), rather than an Indian-style paprika, and reduce the turmeric to ½ tspn.