Recipe for hearty bean soup

The Heart and Stroke Foundation has recommended this nutritious and delicious recipe, from  South African home cook Hilda Williams. It serves 8.

The dried beans, lentils and veggies make this a filling soup for winter. Beans and lentils are a healthy source of protein. Add pasta shapes near the end of the cooking time to stretch it even further.

Hearty bean soup Ingredients

• 1 cup (250 ml) dried sugar beans
• 1 tbsp (15 ml) sunflower oil
• 2 carrots, chopped
• 1 onion, chopped
• 1 clove of garlic, finely chopped
• 8 cups (2 litres) homemade stock or water with 3 tbsp dried mixed herbs (commercial stock is generally very high in salt)
• 1 tbsp (15 ml) dried mixed herbs
• 1 cup (250 ml) uncooked brown lentils
• 4 tomatoes, chopped
• 1 tbsp (15 ml) tomato paste
• 2 cups (500 ml) thinly sliced cabbage or spinach
• ¼ cup (60 ml) chopped fresh parsley
• 2 tsp (10 ml) sugar
• ½ tsp (2,5 ml) salt
• lemon juice and black pepper to taste
• 100g pasta shapes (optional)

Method Soak beans in 1 litre of water overnight. Rinse and drain.

Heat oil in a large pot and fry carrots, onion and garlic. Then stir in the stock, dried herbs, lentils and beans.

Bring to the boil and reduce the heat. Simmer with a lid for 1½-2 hours or until the beans are tender.

Add tomatoes, tomato paste and cabbage and simmer for another 15 minutes.  Add the pasta shapes at this stage also if you are including them.

Stir in the parsley, sugar and salt. Season with lemon juice and pepper and serve.

• Tip: Only add the tomatoes after the beans are cooked, otherwise they will prevent the beans from softening.