Nutritious one-pot meals that can be prepared in advance and served up in a jiffy to a hungry family are heaven sent. This soup is so packed with meat-free and cholesterol-lowering protein and veggies that it’s practically a stew, and is so satisfying on chilly autumn evenings.
1 cup cooked black beans, rinsed and drained
1 cup cooked kidney beans, rinsed and drained
1 cup cooked pinto beans, rinsed and drained
1 cup green beans, ends removed and chopped
1 large onion, diced
1 tbsp minced garlic
3 celery stalks, diced
2 cups carrots, diced
2 zucchinis, diced
1 cup broccoli florets and stems, chopped
6 oz. can of tomato paste
1/2 tbsp parsley
1 1/2 tbsp dried oregano
1 1/2 tbsp dried basil
1/2 tbsp onion powder
1/2 tbsp garlic powder
1/4 cup tamari
Sea salt, to taste
Black pepper, to taste
1 handful of freshly washed spinach leaves
1 cup wild rice pasta shells
Optional: shredded cheese
In the soup pot, sautée the diced onion, garlic, celery and carrots. Then add the chopped zucchini, green beans and broccoli.
Add the tomato paste, parsley, basil, oregano, garlic powder and onion powder into the soup pot, and toss with the vegetables.
Fill the pot with water to just over three quarters full, and allow the soup to simmer for 20 – 30 minutes.
Dump in the cooked beans, and then turn the heat off.
Stir in the tamari, salt and pepper.
Using a fork, mash some of the softened carrots and zucchini chunks against the sides of the pot, stirring them into the water to color the broth.
While the soup is still hot, throw in the fresh spinach leaves. Stir them in, allowing them to wilt.
In a separate pot, cook the rice pasta shells according to package instructions, until tender (don’t overcook). Rinse and drain them, and add them into soup bowls just before serving (otherwise, if left in the soup pot, they will become mushy).
Optional: sprinkle shredded cheese on top of each soup bowl, just before serving.
For another heart warming recipe – try this guiltless pumpkin pie!