Tuesday, February 9, 2010

Kidney Bean, Rapini & Vegetable Soup

Kidney beans are great for reducing cholesterol and are also a good source of protein. This is a vegan dish that packs a great vitamin and nutrient punch!

Ingredients:

2 tbsps extra virgin olive oil
1 large carrot, peeled and chopped
1 bunch of rapini, rinsed well under cold water and chopped
1 small onion, peeled & diced
1 sweet red or yellow pepper, seeded & de-veined, chopped
2 cloves of garlic, minced (or 1 tsp garlic powder)
1 tsp dried cumin
1 tsp dried basil
1 tsp dried hot red chili peppers
1 tsp picante hot sauce
2 cups low sodium vegetable broth
2 cups water
1 can kidney beans, rinsed and drained
1 jar pureed tomatoes (about 2 cups)
sea salt and freshly ground black pepper to taste

Directions:

1. In a large skillet, heat oil over medium-high heat. Add carrot, onion and peppers. Saute until onion becomes translucent, about 5 minutes. Add garlic and spices. Stir and cook another 2 minutes.
2. In a large pot, with a tight fitting lid, stir together vegetable broth and water, beans and tomatoes, rapini & picante sauce. Bring to a boil and stir in sauted onion mixture. Reduce heat to low. Cover and simmer for 20 minutes.
3. Transfer to a food processor and process just until ingredients are still coarse. return to pot, stir and heat through. Season with salt & pepper. Serve with a wholesome, multi-grain bread.