Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Beet Filled Summer Veggie and Bean Soup
I am posting this soup recipe in honor of my dad, seeing that it’s fathers day and my dad is the one who taught me to cook. From basic cutting techniques, to applying Ayurvedic principles to your eating habits, to developing an intuition in the kitchen, and to making pretty much everything from scratch, my dad helped light the flame that turned into a bonfire of a passion for me. This soup recipe illustrates that last part well: everything from scratch. My dad taught me how to use a pressure cooker to cook your own beans from dried beans and how to make your own vegetable broth from scratch, his secret is to roast the veggies first. If you want to make your own broth, try my bone broth recipe or vegetable broth recipe.
Bean and Veggie filled soups have long been a staple in my family. My dad, brother, or I would make a big pot of soup filled with veggies and beans from our garden for the whole family to enjoy. Sitting around the sturdy kitchen table my dad and brother made, we would all eat a nice bowl of soup topped with parmesan and usually served with homemade biscuits.
This soup recipe today is a variation of are typical family soup. Feel free to switch up the vegetables, choose whatever beans you like (the ones I chose are in the picture below), and switch up the spices if you’d like (however I recommend sticking with Italian spices). I chose seasonal veggies and beans that I found at the farmers market for this one. This soup has a strong beet flavor, so if you don’t like beets, I would leave them out. They do give the soup a bright magenta color though and I think they taste quite good. Overall I think this is a great healthy and delicious meal, that easily satisfies a family, especially when served with some good biscuits or bread. I hope you and your family enjoy this recipe as much as my family does!
With love from my kitchen to yours,
Kayley
Beet Filled Summer Veggie and Bean Soup
AuthorKayley O'BrienIf using dried beans, place them in a pressure cooker, add water to cover 2 inches above the beans, bring to a boil, remove from heat, and let soak for 1 hour.
After an hour secure lid and bring to a steam over high heat. Then reduce heat to medium and cook for 30 minutes. Depressurize, drain reserving 1/2 cup of the bean water and setting aside the drained beans. Skip these first 2 steps if using canned beans and just drain the canned beans and set them aside.
Heat oil in a pressure cooker or large pot over medium high heat. Once hot add onions, carrots, beets, and sweet potato. After about 2 minutes add the mushrooms, celery, and garlic. Stir occasionally. After another minute, add chard, beet greens, canned tomato, 4 cups of vegetable broth, bay leaves, parsley, basil, pepper, beans, and 1/2 cup reserved bean water (if using dried beans) or an extra 1/2 cup of vegetable broth if using canned beans. If using a pressure cooker, secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium, cook for 3 minutes, and depressurize . If using a pot, bring to a boil over high heat. Then reduce heat to medium high, and simmer for about 15-20 minutes, till the veggies are soft and cooked.
Season with salt and divide soup amongst bowls. Top with parmesan, serve with bread or biscuits if you'd like, and enjoy!
Ingredients
Directions
If using dried beans, place them in a pressure cooker, add water to cover 2 inches above the beans, bring to a boil, remove from heat, and let soak for 1 hour.
After an hour secure lid and bring to a steam over high heat. Then reduce heat to medium and cook for 30 minutes. Depressurize, drain reserving 1/2 cup of the bean water and setting aside the drained beans. Skip these first 2 steps if using canned beans and just drain the canned beans and set them aside.
Heat oil in a pressure cooker or large pot over medium high heat. Once hot add onions, carrots, beets, and sweet potato. After about 2 minutes add the mushrooms, celery, and garlic. Stir occasionally. After another minute, add chard, beet greens, canned tomato, 4 cups of vegetable broth, bay leaves, parsley, basil, pepper, beans, and 1/2 cup reserved bean water (if using dried beans) or an extra 1/2 cup of vegetable broth if using canned beans. If using a pressure cooker, secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium, cook for 3 minutes, and depressurize . If using a pot, bring to a boil over high heat. Then reduce heat to medium high, and simmer for about 15-20 minutes, till the veggies are soft and cooked.
Season with salt and divide soup amongst bowls. Top with parmesan, serve with bread or biscuits if you'd like, and enjoy!
Notes
Nutrition:
|
Ingredients |
Calories |
Fat |
Carbs |
Protein |
|
2/3 cup dried beans |
663.4 |
27.3g |
75.8g |
29.4g |
|
1 1/2 tbsp oil |
180 |
21g |
0g |
0g |
|
1/2 onion (94g) |
41 |
0.2g |
9.6g |
1.4g |
|
2 carrots (92g) |
32 |
0.2g |
7.6g |
0.6g |
|
1 beet (50g) |
22 |
0.1g |
5g |
0.8g |
|
1 small sweet potato (80g) |
70.2 |
0.1g |
15.6g |
1.6g |
|
8 crimini mushrooms (155g) |
35 |
0.2g |
6.6g |
4g |
|
3 celery ribs (120g) |
19.2 |
0.2g |
3.6g |
0.8g |
|
6 chard leaves (197g) |
39.4 |
0.2g |
8.1g |
3.7g |
|
1 cup beet greens (144g) |
39 |
0.3g |
7.9g |
3.7g |
|
14.5 oz can diced tomatoes |
87.5 |
0g |
14g |
3.5g |
|
4 cups vegetable broth |
52 |
0.6g |
8.8g |
2g |
|
Total (Serves 5) |
1,280.7 |
50.4g |
162.6g |
49.9g |
|
1 Serving |
256.1 |
10.1g |
3.5g |
10g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 17 December 2020.
2. Calorie King. https://www.calorieking.com/ Accessed 17 December 2020.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 17 December 2020.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
