|From here I could see the sea|
For us, meaning my wife and I, one of the most enjoyable ways to eat is through the medium of soups. With soups you can do so many things. They can be pureed or chunky. Cold or hot. With or without animal protein. Light or creamy. So many, many different ways. When I was head chef at Alison's in The Hampton's we would have daily soup specials and I made sure that everyone of those soups would blow away our customers. And once you learn some of the tricks to increase flavor, you and your friends won't be able to tell if it's vegan or not.
This Adzuki Bean Soup has intense flavors from several different factors.
- Pan roasting the vegetables
- Adding tomato paste to vegetables when almost done
- Spices and herbs
- Large variety of vegetables
- Slowly cooking for hours to extract flavors
- Adzuki Beans
You could probably survive on this soup alone because it has just about everything the body needs.
Adzuki Beans are a good source of magnesium, potassium, iron, zinc, copper and B vitamins. Because they are high in potassium and low in sodium they can help reduce blood pressure. When they are combined with grains they create a complete protein, a healthy alternative to animal protein. Like most beans, adzuki beans are rich in soluble fibre which provides bulk to the stool and binds to toxins and cholesterol aiding in their elimination from the body.
Quinoa might be considered a super grain, although it is not really a grain, but a seed. It is an excellent source of protein. Quinoa contains high amounts of iron, potassium and riboflavin, as well as B vitamins: B6, niacin and thiamin. It is also a good source of magnesium, zinc, copper and folic acid.
Swiss Chard is high in vitamins A, K and C it is also rich in minerals, dietary fibre and protein.
These are the three main ingredients in this soup but it is loaded with other healthy vegetables.
|This soup will help you leap buildings in a single bound|
Adzuki Bean Soup with Quinoa and Swiss Chard
Prep Time: 1/2 hour
Cook Time: 2 hours
Keywords: soup/stew low-carb low-sodium nut-free soy-free sugar-free vegan vegetarian adzuki beans Mediterranean winter
Leave it to the japanese to have the healthiest legume in the world. This soup is so delicious you almost can't believe it is this good for you!
Ingredients (serves 4)
- 250 grams adzuki
- 2 quartes cold water
- 3 tbsp olive oil
- 1 yellow onion chopped
- 2 carrots chopped
- 1 celery stick chopped
- 2 garlic cloves
- 1 tbsp ground cumin
- 1 tsp curry
- 1 tbsp smoked spicy paprika
- 1 tbsp sweet paprika
- 2 tbsp tomato paste
- 4 whole tomatoes chopped in 4
- 2 quarts cold water
- 1 tbsp dried oregano
- 1 bay leaf
- 1 cinnamon stick
- 1/2 cup quinoa
- 1 cup chopped swiss chard
- 1 piece kombu
- Salt and freshly ground black pepper
- Place beans in a large bowl and cover with water and let sit over night. Drain and rinse before using.
- Heat the oil in a large pot over medium heat and then add onion, carrots and celery and cook for about 10 mins.
- Add the chopped garlic and cook for another 5 mins.
- Then add the spices and cook other 5 mins.
- Then add the tomato paste and cook another 3 mins.
- Then add the tomatoes and cook another 5 mins.
- Then add the water and bring to a simmer and cook for 1-2 hours depending on beans. In the last 15 mins add the remaining ingredients.
- Serve hot with some nice wholewheat brown bread and a little extra-virgin olive oil.