1、Spicy chilli bean soup

There's minimal prep time to make this hearty vegetarian stew, which works just as well as an easy dinner or packed in a flask for lunch

Spicy chilli bean soup recipe

Ingredients

  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 1 garlic clove, crushed
  • 1 tbsp tomato purée
  • 1 tsp mild chilli powder
  • ½ tsp ground cumin
  • 400g can chopped tomatoes
  • 500ml vegetable stock
  • 400g can mixed beans, drained and rinsed
  • 1 red pepper, cut into chunky dice
  • tortilla chips, to serve
  • 4 limes wedges, to serve

Method

Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.
  • Tip in the chopped tomatoes, half fill the can with water, and add to the pan. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whizz using a hand blender until smooth. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender.
  • Serve in bowls topped with a small pile of tortilla chips and a lime wedge.

  • https://www.truecookbook.com/recipe/spicy-chilli-bean-soup-9877/

    2、Judy's white bean soup with chilli oil

    Spicy chilli oil provides a perfect foil to the mealiness of the beans in this funky vegetarian soup
    Judy

    Ingredients

    Method

    1. Put all the butter beans in a large bowl and cover with plenty of cold water so they have room to swell up. Leave to soak overnight.
    2. Drain the beans. Shuck off and discard the skins by pinching the beans between finger and thumb – it’s a laborious job, but worth it. Put the beans in a colander, rinse and shake off the excess water.
    3. Heat the oil in a pan and fry the onion and garlic for 1-2 minutes. Tip in the carrots and celery and fry gently for 2-3 minutes. Add the beans, stock, bay and thyme with some pepper, and bring to the boil. Reduce the heat, cover and simmer for 20-25 minutes, skimming off any scum, until the beans are soft. Cool for 10 minutes, discard the bay and thyme, then whizz the soup in a food processor until smooth. (You will probably have to do this in batches.)
    4. Return the soup to the rinsed pan and bring to the boil. Check for seasoning, then serve with a drizzle of chilli oil and a sprinkling of thyme leaves.

    3、Spicy Broccoli and Bean Soup

  • Makes: 4 servings
  • Serving Size: 2 cups
  • Carb Grams Per Serving: 32
  • Spicy Broccoli and Bean Soup recipe

    Ingredients

    • 2tablespoons lime juice
    • 2tablespoons reduced-sodium soy sauce
    • 8ounces firm or extra-firm tofu (fresh bean curd), drained and cut into 1-inch cubes
    • 4 green onions, thinly sliced
    • 3 clovesgarlic, minced
    • 1tablespoon canola oil
    • 4cups water
    • 2cups lower-sodium vegetable broth
    • 2cups small fresh broccoli florets
    • 1 mediumcarrot, coarsely shredded (1/2 cup)
    • 3ounces banh pho (Vietnamese wide rice noodles), broken
    • 3/4 cup fresh bean sprouts, well rinsed
    • 1/4 teaspoon crushed red pepper
    • 1/4 cup chopped unsalted peanuts
    • 1/4 cup thinly sliced green onion tops
    • 1/4 cup snipped fresh basil (optional)

    Method

    1. In a medium bowl combine lime juice and soy sauce. Add tofu; toss gently to coat. Cover and let stand at room temperature for 10 minutes.
    2. In a large saucepan cook 4 green onions and the garlic in hot oil over medium heat for 3 minutes, stirring occasionally. Add water and vegetable broth. Bring to boiling. Add broccoli, carrot, and noodles. Return to boiling; reduce heat. Simmer, uncovered, for 4 minutes.
    3. Add tofu and any liquid remaining in the bowl, the sprouts, and the crushed red pepper. Return to boiling; reduce heat. Simmer for 1 to 2 minutes more or until broccoli and noodles are tender and soup is heated through. To serve, ladle soup into bowls. Top with peanuts, green onion tops, and basil (if using).

    4、Spicy Garbanzo Bean Soup

  • Makes: 6 servings
  • Prep: 20 mins
  • Cook: 20 mins
  • Spicy Garbanzo Bean Soup recipe

    Ingredients

    Method

    1. In a 3- to 4-quart saucepan or Dutch oven cook onion, sweet pepper, and garlic in hot oil over medium-high heat about 4 minutes or until onion is tender, stirring occasionally. Stir in cumin, paprika, and cayenne pepper; cook and stir for 1 minute.
    2. Carefully add the chicken broth, water, beans, corn, and tomatoes. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Ladle into serving bowls. Sprinkle with cilantro.

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