This simple vegetarian soup using beans and lentils, and comes out at less than $1 per serve. Use seasonal vegetables such as potato, carrots and parsnip in the colder months, or tomato, zucchini and mushrooms in the warmer months. I love varying this recipe by using miso, white pepper or canned tomatoes - the options are endless!
If using larger beans increase cooking time by30mins
1 1/2cupbean mix*(lentils, green and yellow split peas and barley, and larger legumes if desired)
1tbspextra virgin olive oil
9cupsvegetable stockorganic (plus more as needed)
1large potatopeeled and diced
1 tspwhite pepper
1/2cupchopped parsley to serve
Assess if your legume mix needs to be pre-soaked and follow the instructions provided above.
Heat the olive oil in a large soup pot. Add onions and fry for about 5-7 minutes on a medium-high heat, until translucent.
Add the carrots and parsnips and cook for about 5 minutes, stirring regularly. Next add the stock and bring to a boil. Now add the soaked and drained legumes as well as the chopped potato and bay leaf.
Turn down the heat to medium and simmer with the lid half off for about 40 to 50 minutes, stirring regularly.
Taste to ensure all legumes are cooked through. Season. I think the white pepper makes this dish but that might be a personal preference.
Garnish with chopped parsley to serve. Freeze any leftovers for an easy go-to meal.
*If there are larger legumes present including kidney beans, black beans or chickpeas, follow the instructions above and make sure the mix is soaked for 24 hours before cooking. If only smaller legumes such as lentils and split peas are being used then no pre-soak is required.*If larger beans are not soaked for the complete 24 hours, cooking time may increase by up to 30 minutes. Add more stock or water as needed.Make it gluten-free: Omit the barley and use a gluten-free stockMake a Mediterranean variation: Use 1 cup less stock and add 1 can of organic diced tomatoes and Italian herbs such as oregano and basil.Make an Asian variation: Use Miso Paste in place of stock and add mushrooms and zucchini 10 minutes before the soup is done, in place of potato and parsnip.Make your own bean soup mix: Making your own mix gives you full creative control over the recipe. I like doing a mixture of red lentils, barley, green split beans and yellow split peas. Try 1/2 cup of yellow split beans, 1/2 cup green split peas, 1/4 cup of red lentils and 1/4 cup of barley. This mixture will cook faster as well - check the soup after 45 minutes.