Good Cooking: Make the ultimate winter-warmer soup – and it’s vegan
Passionate about food which is as full of goodness as flavour, Cambridge nutritionist and plant-based chef Melanie Hanspall shares a monthly recipe with Velvet. On the menu for January: smoky chilli bean soup
A simple and hearty recipe for January that's filling and nutritious, this smoky chilli bean soup is a real winter warmer. Chickpeas and kidney beans provide a huge helping of plant protein and fibre. Carrots are high in beta carotene, an antioxidant which converts to Vitamin A, great for skin and eye health. Cooked tomatoes are rich in lycopene, another powerful antioxidant.
Ingredients (to serve four):
400g can chickpeas, drained
400g can kidney beans, drained
400g can tomatoes
3 teaspoons smoked paprika
Generous pinch chilli flakes (optional)
1½ pt vegetable stock
2 teaspoons dried oregano
1 onion, chopped
1 clove garlic, chopped
2 sticks celery, chopped into small pieces
1-2 carrots, peeled and chopped into ½cm semicircles
Extra virgin olive oil (optional)
In a non-stick pan, add around four tablespoons olive oil and heat on medium. Add the onion, celery and garlic and gently fry until softened.
Add the paprika and chilli if using. Stir for 30 seconds - you may need a little more oil - before adding the stock, carrots, kidney beans and chickpeas.
Simmer until the carrots are al dente. Add the tomatoes and oregano, simmer for a further two minutes.
Serve and drizzle with extra virgin olive oil if using. Enjoy!
For more information about Melanie’s work as a nutritionist, plus more plant-based recipe inspiration, see lovenutritioncambridge.co.uk
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