bean and veg soup

 For me the only good thing about the end of summer is saying hello to lots of casseroles, stews and soups.

I pretty much base most of my veg and bean soups around a tin of chopped tomatoes, whatever veg and dried beans I have to hand.

I made a note of the one made yesterday, in a huge stock pot and it should serve at least 10 decent portions.

Veg stock, probably about 2 pints but keep topping up with water

tin chopped toms, 2 if you like really tomatoey flavour

about a cup each of dried pinto, butter and mung beans

about a cup of black eyed and split yellow dried peas.

1 butternut squash, peeled and chopped into small cubes

2 small sweet potatoes, peeled and diced

4 onions (I'd usually add more if I had room in the pot)

300g chopped carrots

1/2 cup pearl barley

salt,

pepper

chilli flakes

1/2tsp mixed herbs

3 bay leaves

Chuck everything in the pot except the mung beans and pearl barley, bring to the boil and simmer for several hours until the butter beans are soft and the veg has started to break down.  If you like a blended soup now is the time to blend with a stick blender until you have the consistency you prefer.  I tend to half blend so I have the best of both worlds.  Add in the mung beans and pearl barley and continue to simmer until both are soft, probably about half hour.  Adjust seasonings to taste.

Serve piping hot.

The verywellfit web site nutritional counter calculates the following without the addition of salt so please be mindful of how much you add.  

All in all it's a good source of dietary fibre and has a decent hit of plant and wholegrain based protein.  Contrary to what we've been led to believe most people should have some fat in their diet, so a nice bit of grated cheddar across the top of your bowl finishes it off nicely.

Calories208
% Daily Value*
Total Fat 0.6g1%
Saturated Fat 0.1g1%
Cholesterol 0mg0%
Sodium 39mg2%
Total Carbohydrate 42.7g16%
Dietary Fiber 12.2g43%
Total Sugars 6.8g 
Protein 11.8g 
Vitamin D 0mcg0%
Calcium 65mg5%
Iron 4mg21%
Potassium 707mg15%

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