Free Healthy Recipe - Oat, Bean and Vegetable soup

Dairy free, Low fat, Low GI, Low sugar

The leeks and carrots make this soup quite sweet and the oats thicken it up giving it a creamy texture. Oats are so versatile. Containing natural silicon it's said they can protect against hair loss. Personally I think you'd have to eat a lot of oats to fight the battle against natural alopecia but from a health perspective that mightn't be a bad thing. For more immediate benefits this one's good to ease anxiety. Oats are a slow releasing energy carbohydrate, producing serotonin in the brain, a natural precursor sleep. And for the veggies… there's not enough space to tell you the benefits of all of them.

Make sure to use a fresh vegetable stock, either homemade or from the deli. Packaged stocks are usually full of unnecessary preservatives and artificial colours.

2 stalks celery, sliced
1 carrot grated
2 leeks sliced
1½ litres vegetable stock, (see recipe list)
¼ cup groats (coarse oats), rinsed
1 bunch parsley, finely chopped
1 can white beans, (cannellini or butter beans)
1 tbsp olive oil

Drain and rinse the beans, chop vegetables.

Sauté the leeks, carrot and celery in the olive oil for 5 minutes. Add the stock with the oats and beans. Bring to the boil, cover the pan and simmer for 1 ˝ hours or until the beans are tender. Add the parsley and simmer for a further 5 minutes.

Quick tip
Substitute the dried beans with 1 can white beans. Reduce cooking time to 50 minutes adding the beans at the end with the parsley.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 2 hrs
Ready in: 2hrs 10 mins

Suitable for:
Dinner, Soup
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Nutritional Information - Per Serve
Kj 938 kj
Calories 224 kcal
Fat 7.3 g
Saturated Fat 1.6 g
Total Carbohydrate 27.1 g
Total Protein 11.7 g
Fibre 10.6 g

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