Meatless Monday Post: A Vegan, Vegetarian and Gluten-free White Bean Soup

Hey everyone!

I hope you are excited because once again it is our #MeatlessMonday post!

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This week’s dish is courtesy of my friend Emily who gave me a gluten-free vegan/vegetarian white bean soup recipe which is hearty and delicious. Without further ado, here is the recipe!


Hearty White Bean Soup 

Ingredients:

  • 2 cans of white kidney beans
  • 4 red potatoes (medium/small)
  • 1/2 small or 1/4 large onion. Any type works. A red onion will give a more crisp taste, white/yelllow onion gives mellow flavour
  • 1 can whole tomatoes, no salt added
  • 1 cube vegetable bouillon cube
  • 1 tbsp butter or olive oil
  • 2 or 3 bay leaves

Seasonings: red pepper flakes, basil, oregano, salt

Equipment needed: 1 pan, 1 *LARGE* pot, 1 smaller pot, cutting board and knife.

Serves: An army (i.e. 4 or 5). And the leftovers, apparently, are even better as after a few days in the fridge the flavours combine even more. If you’re only cooking for 1 (like myself) you can look forward to delicious lunches for the whole week!

Cost: around $10 for 5 meals, and items like vegetable bouillon or onion are not completely used, so may be saved for other meals (yay for lots of food for little moneys).

Nutrition info per serving: 15 to 20g protein (same as a whole chicken breast!), full serving of carbs, 2 servings of vegetables (cooked tomatoes are really good for you). Extremely hearty meal.


Note: Just as a forewarning, I did end up making some slight miscalculations when I made this dish (I changed to a bigger pot). THEREFORE!  Make sure to use a big pot for your soup from the start!!


Instructions:

1. As always, first thing to do is to grab all your ingredients and tools!

IMG_23552. Fill pot with enough water to completely cover whole potatoes in pot (just water- no potatoes just yet!) and raise to a boil.

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3. As the water boils, wash and dice the potatoes into small cubes (leave the skin on for more flavour!)

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4. Put the diced potatoes into the boiling water for 15 minutes on maximum heat.

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5. While potatoes are boiling, dice onion. They don’t have to be that small, maybe 1/2 inch squares.

6. After potatoes have been boiling for ~10 min, start a pan on medium heat with butter or olive oil.

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7. Add onions and sauté until just starting to become clear. Should still be firm.

8. Taste the potatoes for readiness. They should be firm, not mushy, they will cook a bit more once other ingredients have been added.

9. Pour out around 1/2 of potato water (or less if you prefer a thinner soup over a stew. I removed more because I had the vegetable bouillon to add)

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10. Prepare the one pot of vegetable bouillon according to instructions on package

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11. Add onions, bay leaves and vegetable bouillon to pot, cook on medium-high for 10 minutes, stirring to make sure the bouillon is dissolved

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12. As you leave that to cook, open the cans of white beans and tomatoes

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13. Empty just the white beans into a strainer in the sink and gently give them a quick rinse

14. Add beans and entire contents of the tomato can to pot with rest of the ingredients*. Use spoon to crush tomatoes and stir.

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15. Add red pepper flakes, basil, oregano to taste.

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16. Turn heat down to medium until just boiling, then on low heat/simmer for 5 min or until desired serving time.

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17. Taste with a spoon to determine if salt should be added. Add sparingly, more can always be added later.

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18. Pick out bay leaves before serving, if storing in the fridge, leave bay leaves in until serving.

19. Enjoy!

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Optional garnish: if you are vegetarian, but not vegan or lactose intolerant, a couple of tablespoons of 10% or whipping cream make a delicious creamy stew. Grated parmesan or a sharp cheddar served on top after heating makes a great garnish.


Side Note: *Because I had a smaller pot, after I opened the two cans of white beans and the can of tomatoes, I realized (with a slight bit of panic) that I had too many ingredients to fit my small pot. I ended up switching to a bigger pot and made some adjustments along the way. It ended up tasting great regardless my mistakes, which goes to show you that mistakes can happen and you can still make a great dish.

everything is ok


Rating: 3.5/4. It ended up, to me, being a bit too watery but as I ate the soup, it got better (so I only took off a 0.5). What I think was so great about this recipe was not only was it delicious and nutritious, but cheap for how much I ended up with too!


Hope you enjoyed the recipe 🙂

With the cold weather coming again, it was nice to eat something warm and cozy- with tons of leftovers for me to enjoy during the week!

Tweet @sustainableUofG any suggestions for next week’s Meatless Monday dish.

Until next time!

Joanne

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