Meatless Monday : Summer Broad Bean Soup



It's all happening at the allotment - we are harvesting so much produce at the moment that I can't post fast enough about them all.  For this reason I am combining 'harvesting the broad beans' with a Meatless Monday.  A tip for growing broad beans (also known as fava beans) is to nip of the top of the growing shoot so that the plant will direct more nutrients to the beans. 
When the beans are around 8 inch snap off the pods and if you are lucky more will grown.  If you want to eat the beans raw in salads, harvest the beans when they are smaller than this so that the beans inside the pods are tender.  



Broad beans are packed with fibre and phytonutients which help balance hormones.  They are also a good source of B vitamins such as B1 (thiamin) and B6 (pyridoxine), magnesium and iron.  With 26g protein per 100g they make a good source of protein for vegans.  They should be avoided however if you have a rare genetic condition called favism or if you are on MAOI inhibitors.  

For my summer soup I have included courgettes which are also ready to harvest at this time and fresh tasting mint.  

Serves 2-3

You will need
1 onion, peeled and chopped 
2 cloves garlic, peeled and sliced
1 tbsp organic olive oil
180 g broad beans (weight with pods removed)
80g frozen peas
1 large courgette, diced
1/2 tbsp lemon juice
1/2-1 tsp pink salt
10g mint, stalks discarded and leaves chopped
1/4 can coconut milk 

Heat the oil and cook the onion for 3 minutes.  Add the garlic and continue to cook 2 more minutes.  Add 1 litre water, the broad beans, frozen peas, courgette, lemon juice and pink salt. Bring to the boil and reduce heat to simmer for 10 minutes.  Add the chopped mint leaves for the last few minutes. Whiz the soup up in a high speed blender (take care that the lid is on tightly!!). Stir in the coconut milk and heat through.  Serve with warm, crusty bread.

Enjoy
Janet x 

Recipe Copyright © 2016 40plusandalliswell

1 comment:

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