Chunky Soya Vegetable Soup
Soya beans look quite round in their dried form, but revert to an oval shape after soaking. They are very high in protein, making them an economical meat subDo not soak the soya beans for longer than 12 hours and always stand the bowl in a cool place.
Ingredients
- 4 oz soya beans soaked in cold water overnight
- 1 tablespoon vegetable oil
- 1 large onion sliced
- 2 leeks thickly sliced
- 2 oz carrots thickly sliced
- 2 celery stalks thickly sliced
- 2 oz turnips cut into cubes
- 1 1/2 pints chicken stock
- 1 tablespoon lemon juice
- 2 tablespoons tomato puree
- 2 teaspoons dried mixed herbs
- 4 oz courgettes thickly sliced
- a few tender cabbage or spinach leaves finely shredded or chopped
- salt and freshly ground black pepper
- 2 teaspoons toasted sesame seeds to garnish (optional)
Instructions
- Drain the soaked beans, then put into a saucepan and cover with fresh cold water. Bring to the boil and boil for 10 minutes, then lower the heat, cover and carefully simmer for about 1 1/2 hours.
- After the beans have been
- cooking 1 hour 20 minutes, heat the oil in a separate large saucepan. Add the sliced onion and fry very gently for 2 - 3 minutes until brown. Add the leeks, carrots, celery and turnips and cook, stirring, for a further 2 minutes.
- Stir in the chicken stock, lemon juice, tomato puree and the mixed herbs.
- Drain the beans and add to the pan. Bring to the boil, then lower
- the heat slightly, cover the pan and then keep gently simmering for about 1 hour.
- Add the courgettes and cabbage and continue to cook for a further 15 minutes or until the vegetables and beans are tender. Season to taste with salt and pepper.
- Pour into warmed individual soup bowls and garnish with a sprinkling of sesame seeds, if liked. Serve the soup at once.
Calories: 246 kcal
Carbohydrates: 28 g
Protein: 20 g
Fat: 6g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 5 mg
Sodium: 292 mg
Potassium: 506 mg
Fiber: 7 g
Sugar: 11 g
Vitamin A: 3242 IU
Vitamin C: 19 mg
Calcium: 161 mg
Iron: 5 mg