Tag Archives: gluten-free and dairy-free cannellini bean

Gluten-Free & Dairy-Free Cannellini Bean, Beetroot & Carrot Soup

Beetroot soup

This soup came about because of a pile of root veggies sitting in my veggie box. When I have beetroot, I usually bake it and make a salad with avocado, nuts, seeds, that sort of thing. Or steam it and serve it as a veggie. But I wanted to do something different, and this was the result.

This is a really delicious soup – and fantastically good for you, too. A combination of sweet, earthy beetroot and carrot, with the creamy cannellini beans and herby parsley make a great flavour combination. What’s more, this soup is great for cleansing and boosting your immune system. Beetroot has powerful detoxing qualities (mainly from the antioxidant betacyanin) as well as being rich in iron and folic acid (which help prevent anaemia and fatigue). The humble carrot is one of the richest sources of beta-carotene which helps fight infection and colds, as well as enhancing vision, skin and digestive function. Carrots and beetroots are also fantastic sources of fibre – as cannellini beans are, too. And this is a great example of how you don’t need to spend tons of money on ingredients to eat nutrient-dense food. Excellent!

gluten-free, dairy-free, egg-free, nut-free, seed-free

Serves 4     Preparation time 10 minutes, plus soaking the beans     Cooking time 1½ hours

Ingredients:

  • 200g/7oz/1 cup dried cannellini beans
  • ½ tbsp lemon juice
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 1 celery stick, chopped
  • 4 beetroots, peeled and diced
  • 4 carrots, peeled and diced
  • 1.25l/44fl oz/5 cups gluten-free and dairy-free vegetable Stock, boiling, plus extra if needed
  • 1 handful parsley leaves
  • salt and freshly ground black pepper
  • dairy-free yogurt, to serve (optional)
  • coriander leaves, to serve (optional)
  1. Put the cannellini beans in a large bowl. Add the lemon juice, cover with warm water and leave to soak, covered, for 12 hours or overnight.
  2. Drain and rinse the beans and put in a large saucepan. Cover with 1.2l/40fl oz/4¾ cups water and bring to the boil over a high heat. Boil vigorously for 10 minutes, skimming any scum that rises to the surface, then turn the heat down to low and leave to simmer for 1 hour, until the beans are tender. Drain and leave to one side.
  3. When the beans are nearly cooked, heat the oil in a heavy-based saucepan over a medium heat until hot. Add the onion and fry for 2–3 minutes, stirring occasionally, until starting to turn golden, then stir in the garlic. Add the celery and cook, stirring occasionally, for 2–3 minutes, then add the carrots and beetroot. Pour in the stock and season lightly with salt. Bring to the boil, then turn the heat down to low and simmer, covered, for 15–20 minutes until the carrots and beetroot are soft.
  4. Add the cooked beans and parsley, then blend the soup until smooth and add more salt, to taste, and pepper. Serve hot with a spoonful of yogurt drizzled over and some coriander leaves sprinkled on top, if you like.