I made this for the first time today. It was delish! I was looking at a couple of Post Punk Kitchen’s bean soup recipes, and thought it didn’t look too difficult!
SO what do I mean by ‘recovery’? Well, I made this to eat before/after a 10km race, thinking that haricot beans would help my muscles. Also, I have frozen this soup for when I’m feeling rubbish and burned out. The addition of kale and spinach up the nutrition factor.
This is why my soup is awesome:
- Beans are rich in protein, folic acid, iron, B complex, and magnesium. They are also a fat-free high quality protein and cholesterol-lowering source of fibre.
- Dried beans also provide good to excellent amounts of four important minerals, two B-vitamins, and potassium
- Spinach and kale are full of iron, vitamins A, C & K, plus folate (not sure what that is, but sounds important!)
- 2 stock cubes (veg or chicken)
- 2 potatoes
- 2 medium onions
- 1-2 carrots
- 2 cups each of spinach and kale
- 1 cup dried haricot beans (or any other ones if you like)
- 4 bay leaves
- 1 tbsp garlic salt (or 2 cloves of garlic – I like the garlic salt, because it means I don’t have to add salt and there’s no chopping!)
- pepper to taste
- 8 cups water
Start the night before – soak your beans in cool water over night. You may wish to rinse them, then soak them, constantly changing the water. Also, you can add in a little baking soda to cut down the gasiness of the beans.
When you’re ready, throw the beans, garlic salt, pepper and 4 cups of water into a large pot. Add in 4 cups of water and one stock cube. Get this to a rolling boil and sustain for 20-25 mins.
While the beans are cooking, prepare your carrots, onion and potatoes. Cut into nice chunks, or tiny bits if you prefer. After the beans have cooked for 20 mins, add this group of veg to the soup. You may need to add another cup of water at this point. Add also the bay leaves.
As the soup boils down, wash your greens. I separate the stalks and then chop the leaves. I don’t like spinach stalks, but you can use them if you like. I would definitely keep the kale stalks. Let the soup boil with the root veggies for another ten minutes, then turn down the heat. At this point you should add the rest of the ingredients, including the water and stock cube. Put the lid on the soup and let it simmer for as long as you like, until you get a good consistency. Taste it constantly, adding extra salt or pepper as you go.