Legume Soup Tasty

Legumes are a great source of protein and fiber, so they’re my go-to ingredients when I’m in the mood for something warm, hearty, and meatless. This is, of course, a recipe that you could easily add your animal protein of choice, but it’s not essential.|

I’m also a huge fan of carbs – pasta, potatoes, rice, and ANY fresh loaves of bread. I recently discovered Food Lover’s Market’s bakery stocks a broad variety of artisanal bread and honestly, that’s what inspired this recipe… oh and the chilly Cape Town weather of course. Here’s my Homemade Peri-Peri Sauce recipe that I used in the stew below.

The starches that are released during the cooking process naturally thickens the stew, which means that when you add additional chicken stock, it could easily be transformed into a thinner stew or soup but if you stick to the below recipe, your meal will result in a thicker, luxurious stew. I also used a pressure cooker, it just saves so much time, not that this recipe is a tedious one but you can use a regular stovetop pot. The cooking time will be decreased by about 10-15mins when using a pressure cooker.

It’s an easy and inexpensive dish, so enjoy it whole-heartedly!

Hearty Legume Soup

  • Servings: 6
  • Difficulty: Easy
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Ingredients

  • 1/4 cup of olive oil
  • 4 white onions, finely diced
  • 1 1/2 tsp cumin powder
  • 1 tsp cinnamon powder
  • 1 large tomato, diced
  • 1 large leek, washed thoroughly and diced vertically
  • 1 tbsp brown sugar
  • 1 tbsp peri-peri sauce, hot sauce of choice/tbsp chopped chilies
  • 1 tsp onion powder
  • 4 garlic cloves, finely chopped
  • 1 tbsp fresh ginger, finely chopped
  • 100g tomato paste
  • 1 tsp salt, adjust to taste
  • 5 potatoes, peeled and quartered
  • 5 cups of chicken stock, or 2 chicken stock cubes and 5 cups of water
  • 1/2 cup split peas
  • 1/2 cup brown lentils

Directions

  1. Add the olive oil, onions, cumin, cinnamon together and bring to medium-high heat. Cook for about 5-10mins or until onions is translucent and caramelized.
  2. Add the diced tomatoes, leek, sugar, peri-peri sauce/chopped chilies, salt, onion powder, garlic, ginger, and quartered potatoes. Cook for 10-15mins untill the ingredients start to caramelized and the potatoes start to slightly soften. Add additional water throughout the process if the mixture becomes too dry. This will also prevent it from burning.
  3. Add the chicken stock, the split peas and legumes and cook on a low and controlled heat for 30-40mins. Stir occasionally. Cook until the legumes are soft but not over-cooked and this can result in a mushy sludge – which you don’t want, it’ll still be very tasty but people always eat with their eyes first. Hearty Legume Soup Stew
  4. I enjoy serving this with a dash of cream, roasted pumpkin seeds, and some freshly ground pepper. And of course, a great slice of your favorite bread of choice, toasted and well-buttered. End result Heart Legume Soup Freshly Baked Ciabatta
  5. NOTES: When aiming to achieve the correct consistency of the stew – you want about 60%of the ingredients to break down during the cooking process which will ensure the stew becomes thicker and more luxurious but you do not want to overcook the ingredients as the texture is extremely important, especially when it comes to a stew or soup.


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