During the cold months, I love to make a variety of bean soups, like my Jamaican Gungo Peas Soup and my Split Peas Soup. They each give their unique flavor using basic ingredients such as onions, garlic, carrots, and potatoes. I added coconut milk for extra creaminess and a combination of herbs for a unique taste. This soup has gusto and body, which is perfect for cold wintry days.
Beans are highly nutritious, very economical, and high in antioxidants. They come in over a thousand varieties with so many different flavors, shapes, and sizes. They are so versatile, they make a great alternative to meat protein in the diet.
Check out the benefits of beans here:
- 4 cups white beans, cooked ( use navy, Lima, cannellini, great northern)
- 2 cups water
- 1 onion, chopped
- 1 bay leaf
- 2 cloves of garlic, minced
- 1 carrot, diced
- 1 potato, diced
- 2 tablespoons coconut milk
- 1 tablespoon nutritional yeast flakes (optional)
- 1 teaspoon dried marjoram or 3 teaspoons fresh
- 1 teaspoon dried parsley or 2 teaspoons parsley leaves, finely chopped
- 1/2 teaspoon dried thyme or 1 sprig fresh
- 1/2 teaspoon paprika
- 1 1/2 teaspoon sea salt or to taste
- Pinch of ground allspice
- Pinch of cayenne pepper (optional)
- Fresh parsley finely chopped for garnish
Prepare 8 oz of dried beans by sorting and washing. Soak in water to cover for 8 hours or overnight. Cook beans until tender with whole bay leaf. Place 4 cups of beans, water, onion, garlic, carrot, potato, coconut milk, marjoram, thyme, parsley, and paprika in a large saucepan. Bring to a boil, then simmer for 30 minutes or until desired thickness is reached and vegetables are tender. Season with salt, allspice and cayenne pepper to taste. Garnish with chopped fresh parsley leaves.
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