Beans and Lentils: Recipes, tips and information

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Beans and Lentils: Recipes, tips and information

This topic contains 143 replies, has 33 voices, and was last updated by  LJoyce 11 months ago.

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  • Kale, Bean & Chorizo soup
    (Based on a Hairy Bikers recipe with slight alterations)

    1 tsp olive oil
    2 onions
    2-3 cloves garlic
    120g chorizo
    4 carrots
    250g green beans
    200g kale leaves (leaves only, discard all stems before weighing)
    3 cups cooked white beans (navy, haricot, cannellini etc)
    800g tin chopped tomatoes
    3 tsp beef stock powder (Massel)
    1 tsp stevia powder
    1 tsp mixed dried herbs
    1/4 tsp smoky paprika (or more to taste)
    1 tsp sweet paprika
    ground pepper

    Peel the skin from the chorizo and finely mince.
    Peel and finely chop the onions and garlic.
    Peel the carrots and chop into small pieces.
    Top and tail the green beans and chop into small pieces.
    Shred the kale leaves into small pieces.

    Heat the teaspoon of olive oil in a large stockpot and add the chorizo, onion and garlic. Stir frequently over a very gentle heat. The onion will soften and some of the chorizo fat will have rendered.
    Add the two paprikas and stir for 2 minutes.
    Add the tomatoes and 2 1/2 litres of water. Add beef stock powder, stevia, dried herbs and pepper. Increase the heat and bring to the boil.

    Add the kale leaves and simmer gently for 10 minutes.
    Add the carrots and cook a further 10 minutes.
    Add the green beans and cook a further 10 minutes.
    Finally add the cooked white beans and taste the soup for seasoning. Adjust if necessary. If the soup is too thick add more water. Simmer a further 5 minutes.

    This makes at least 3.5 litres of very hearty tasty soup. Per 100ml it is 160 kilojoules (38 calories) and has 0.3g fat, 2.3g protein, 4.5g carb and 2.9g fibre.
    A generous 2 cup serve is 800kj (191 calories)

    You can use more smoky paprika. I find smoky paprika to be an overpowering flavour so I choose to use it very sparingly.

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