No Fuss Beans and Greens Soup
When working with new clients, the most intimidating thing for most is getting into the kitchen. A lot of times in diet recovery folks can come into the kitchen with complicated recipes or old food habits that tend to be quite restrictive and require a lot of ‘specialized’ ingredients like konjac noodles, coconut flour, cauliflower rice, zucchini noodles and I’m sure an array of diet friendly items I have blocked from my memory. We all find our own tips or habits in order to make these diet foods somewhat palatable.
I have learned that making unfussy meals and recipes is an art form in itself and so important for day to day self care and maintenance. This is a go to recipe for me because it’s easy, unfussy and ultimately satisfying no matter what I can find hiding in the pantry.
Simply take a few common vegetables, a can of beans, some tomato paste, stock and spices and a meal is made in less than an hour. Most of the work is just letting the pot simmer. This is the type of cooking I need in the middle of my week, when lock down has made me throughly uninspired with cooking or take out. My hope is that this little recipe or rather recipe suggestion helps you find peace with cooking in a way that is simple, satisfying and feels good.
Greens and Beans Soup
Serves 4
Ingredients
1.5 Tbsp olive oil
1 medium onion peeled and chopped
2 carrots peeled and chopped
2 celery stalks peeled and chopped
4 cloves of garlic peeled and chopped
1 tsp salt
1 tsp chili flakes
2 tsp dried herbs like thyme or oregano
2 Tbsp tomato paste
2 potatoes washed and chopped
1 can of beans of your choice, rinsed and drained * I love white beans but use what you have
2L water, vegetable or chicken stock
1 bunch of greens washed and chopped *I tend to keep kale around most often but use whatever greens you have
Salt and pepper to taste
Optional toppings
lemon zest
fresh herbs like parsley
parmesan cheese
chilli oil
Directions
In a heat olive oil on medium heat until warmed through, add onions, carrots, celery, salt and garlic and saute until translucent. Then move vegetables to the side of the pot and add the tomato paste and cook by itself until it looks a bit caramelized and takes on a brick red colour. Mix paste into the vegetables and add your spices.
Add potatoes, beans and stock to the pot and turn heat to medium low. Simmer until potatoes are cooked through and tender. Then add the kale and taste for seasonings. Add extra salt or pepper here if needed.
Serve warm with some toppings if you wish.
Store leftovers in an airtight container they can last in the fridge for 5 days and in the freezer for 3 months.