This is a real family favourite, full of goodness. This soup is one of the easiest ways to get in some of the daily dozen. It includes, beans, fresh herb, spices and vegetables.
its very simple to whip together and the soup its self is made nearly exclusively from the pantry. I always keep ready diced frozen onions in the freezer, so I don’t even need a fresh one.
I add a whole dried chipotle chilli, but if you don’t have those, some dried chilli flakes would also work as would extra cayenne pepper.
‘Beans are packed with Fibre, folate, phytates, which may help reduce the risk of stroke, depression and colon cancer. They are loaded with protein, iron and zinc, as you might expect from other protein sources like meat, but legumes also contain nutrients that are concentrated in the vegetable kingdom, including fibre, folate and potassium’. @nutrional_facts_org
- 2tbs groundnut oil
- 1 large onion diced
- 1 red pepper diced
- 1 bay leaf
- 3 gloves of garlic finely chopped or grated
- 1 tbs sweet smoked paprika
- 1 dried chipotle chilli
- 1tsp cumin
- Good pinch of cayenne pepper
- 1tsp salt
- Good grind of black pepper
- 1 tbs tomato paste
- 2 tins chopped tomatoes
- 1 tin black bean
- 1 tin cannellini beans
- 1 tin Kidney beans
- 1 340g tin sweetcorn or 2 150g tins
- 1 tbs ketchup
- 750ml veg stock
- 2 Avocado diced or sliced
- Handful of fresh coriander roughly chopped
- 1-2 fresh chillies red or green sliced
- 4 soft tortillas sliced into strips
- 2 limes cut into wedges
- Vegan sour cream/crème fraiche
- radishes thinly sliced
Take a large casserole pan or saucepan and on a medium heat fry the onions and pepper until soft.
Add the garlic to the onions and continue to cook for 2 minutes, followed by the tomato paste and spices. Continue to cook for another couple of minutes until fragrant and combined.
Add the tinned tomatoes, beans, corn, vegetable stock, ketchup and salt and pepper. Bring to a boil then reduce to a low simmer and let it bubble away for 30mins until slightly reduced.
Whilst the soup is cooking, prepare the ingredients to serve.
Heat a frying pan and add 2tbs of light oil such as groundnut, or coconut. Once the oil is hot add your sliced tortillas and fry until golden and crispy. You may want to do this in batches and drain on kitchen towel and set aside.
After 30mins taste and adjust seasoning as necessary.
When your ready to serve, fill the bowls with the soup and top with the, avocado, coriander, fresh chillies, radishes, lime wedges and tortillas.