Tomato bean soup with mint cream

This recipe makes use of kidney beans, which lend it the protein punch. Soaking kidney beans overnight has many benefits. It helps to get rid of anti-nutrients from the beans, reduces cooking time considerably and, most importantly, makes them easier to digest. Beans that are soaked overnight [or 12 hours] before cooking, cause less flatulence as compared to beans that are cooked without soaking. But remember, always discard the water used for soaking, since it contains the anti-nutrients.

Roasted red pepper tomato bean soup with mint cream


For the soup

  • ½ tbsp olive oil
  • 2 large red pepper or capsicum [cut in half lengthwise and deseeded]
  • 3 cloves garlic, [finely chopped]
  • 1 large onion [finely chopped]
  • 3 large tomatoes [roughly chopped]
  • 1 cup red kidney beans [soaked overnight and boiled till tender]
  • 4 cups vegetable or chicken stock
  • 2 – 3 sprigs fresh basil
  • Salt to taste
  • Black pepper powder to taste

For the mint cream

  • ⅓ cup hung yoghurt
  • ¼ cup fresh mint [finely chopped]
  • Salt to taste
  • Black pepper powder to taste

Preparation method

  1. Lightly rub the red pepper halves with olive oil, spear onto a fork or skewer over a medium flame till skin is very wrinkled and roasted all over. When done, cool slightly and peel off skin. Roughly chop the roasted peppers.
  2. Heat the remaining olive oil in a large pot or saucepan over a medium flame and sauté the garlic and onion till translucent. Add tomatoes, red peppers and stock. Bring to a boil, reduce heat and simmer till vegetables are tender.
  3. Add fresh basil and remove from flame. Cool slightly and purée till smooth in a blender or food processor.
  4. Return pureed soup to the pot, add beans, salt and pepper and heat till soup is very hot.
  5. For mint cream, combine all the ingredients and mix very thoroughly.
  6. To serve, ladle soup into soup bowls and top with a dollop of mint cream. Serve immediately.

This was first published in the December 2014 issue of Complete Wellbeing.


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