Beans and Peanuts Soup

Beans and Peanuts Soup Recipe - Vegan Soup with Black-Eyed Peas and Navy Beans

Preparation time: 15 minutes | Cooking time: 2 hours | Servings: 8 |

Vegan diet

Introduction

Beans and Peanuts Soup is a hearty and nutritious dish that combines the rich flavors of beans and peanuts with a blend of spices and vegetables. This recipe is perfect for those looking for a comforting and satisfying meal that is both easy to prepare and packed with nutrients. Whether you're a seasoned chef or a beginner in the kitchen, this soup is sure to impress with its depth of flavor and simplicity.

History

The origins of Beans and Peanuts Soup can be traced back to various cultures where beans and peanuts have been staple ingredients for centuries. In many African countries, peanuts (also known as groundnuts) are commonly used in soups and stews, often combined with beans for a protein-rich meal. This recipe is inspired by such traditional dishes, adapted for a global audience with easily accessible ingredients and cooking methods.

Ingredients

3 tbsp margarine
2 cups thinly sliced carrot
0.5 cup boiling water
1 cup black-eyed peas, dry
1 cup dry navy beans
0.13 cup diced green bell pepper
3 and 0.5 tsp salt
1 cup salted peanuts
0.13 tsp crushed red pepper
2 tbsp onion powder
1 tbsp crushed basil leaves
1 and 0.5 tsp ground coriander

How to prepare

Melt margarine in a large stock pot.
Add carrots.
Cook for 5 minutes.
Add water, black-eyed peas, navy beans, green pepper, salt, and crushed red pepper. Add more water if necessary to cover the ingredients.
Cook covered until the ingredients are tender, approximately 1.5 to 2 hours.
Add peanuts, onion powder, basil, and coriander during the last 10-15 minutes of cooking.
Taste to adjust seasonings.
The soup should have a thick consistency.

Variations

For a spicier version, increase the amount of crushed red pepper.
Substitute margarine with olive oil for a different flavor profile.
Add diced tomatoes for a tangy twist.
Use different types of beans, such as kidney beans or chickpeas, for variety.

Cooking Tips & Tricks

To achieve the best flavor and texture in your Beans and Peanuts Soup, consider the following tips:

- Soak the beans overnight to reduce cooking time and make them easier to digest.

- Use fresh vegetables for a brighter flavor.

- Adjust the amount of crushed red pepper to suit your taste for spiciness.

- Toast the peanuts lightly before adding them to the soup for an enhanced nutty flavor.

- Simmer the soup gently to allow the flavors to meld together beautifully.

Serving Suggestions

Serve the Beans and Peanuts Soup hot, garnished with fresh herbs such as cilantro or parsley for added flavor. A side of crusty bread or a green salad makes an excellent accompaniment to this hearty soup.

Cooking Techniques

The key technique in preparing this soup is the slow simmering process, which allows the flavors to develop fully. Soaking the beans beforehand and cooking the vegetables before adding them to the soup also contribute to the depth of flavor.

Ingredient Substitutions

Replace margarine with butter or olive oil.

- Use fresh onions and garlic instead of onion powder.

- Swap black-eyed peas and navy beans with any other beans available.

- Almonds or cashews can be used in place of peanuts for those with allergies.

Make Ahead Tips

This soup can be made ahead and stored in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat gently on the stove or in the microwave before serving.

Presentation Ideas

Serve the soup in a deep bowl, garnished with a sprinkle of chopped peanuts and a swirl of cream or coconut milk for added richness. A sprig of fresh herbs adds a pop of color and freshness.

Pairing Recommendations

Pair this soup with a light, crisp white wine such as Sauvignon Blanc or a refreshing lager beer. The acidity and freshness of the wine or the crispness of the beer will complement the richness of the soup beautifully.

Storage and Reheating Instructions

Store leftover soup in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat on the stove over medium heat, adding a little water or broth if the soup has thickened too much.

Nutrition Information

Calories per serving

A serving of Beans and Peanuts Soup contains approximately 350 calories, making it a satisfying meal that can fit into a balanced diet.

Carbohydrates

This soup is a good source of carbohydrates, primarily from the beans and carrots. A serving provides approximately 45 grams of carbohydrates, which include fiber, sugars, and starches. These carbohydrates are essential for energy production and maintaining healthy digestive function.

Fats

The fats in this recipe come mainly from the peanuts and margarine. A serving contains about 15 grams of fat, with a mix of saturated and unsaturated fats. Peanuts add heart-healthy monounsaturated and polyunsaturated fats to the dish.

Proteins

Beans and Peanuts Soup is rich in proteins, with a serving providing around 20 grams. The combination of black-eyed peas, navy beans, and peanuts makes this soup an excellent source of plant-based protein, essential for muscle repair and growth.

Vitamins and minerals

This soup is packed with vitamins and minerals, including vitamin A from carrots, various B vitamins from beans, and vitamin E from peanuts. It also provides minerals such as iron, magnesium, and zinc, contributing to overall health and well-being.

Alergens

The primary allergen in this recipe is peanuts. Individuals with a peanut allergy should avoid this dish or substitute peanuts with a non-allergenic ingredient.

Summary

Overall, Beans and Peanuts Soup is a nutritious and balanced meal, providing a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a wholesome choice for those seeking a healthy and flavorful dish.

Summary

Beans and Peanuts Soup is a flavorful, nutritious, and comforting dish that combines the best of simple ingredients. With its rich history, versatile recipe variations, and numerous health benefits, it's a perfect meal for any occasion. Whether you're looking for a cozy dinner option or a nutritious meal prep idea, this soup is sure to satisfy.

How did I get this recipe?

The first time I saw this recipe, I was captivated. It was a cold winter day, and I was flipping through an old cookbook that belonged to my great-grandmother. As I turned the pages, a faded piece of paper fell out. It was a handwritten recipe for Beans and Peanuts Soup.

I had never heard of such a combination before, but something about it intrigued me. The ingredients were simple – beans, peanuts, onions, garlic, and a few spices – but I could tell that this soup was going to be something special.

I decided to give it a try that very night. I gathered all the ingredients and set to work in the kitchen. As I chopped the onions and garlic, the fragrant aroma filled the room, making my mouth water in anticipation.

I soaked the beans and boiled them until they were tender, then added the peanuts and let them simmer together, releasing their flavors and creating a rich, nutty broth. I added the onions and garlic, along with a dash of cumin and coriander, and let the soup simmer for a while longer, allowing the flavors to meld together.

When it was finally ready, I ladled myself a bowl of the steaming soup and took my first spoonful. The taste was unlike anything I had ever tried before – creamy and savory, with a hint of sweetness from the peanuts. It was comforting and satisfying, warming me from the inside out.

I knew then that this recipe was going to become a staple in my kitchen. I made it for my family and friends, who all raved about it and asked for the recipe. I proudly shared it with them, knowing that I had discovered something truly special.

Over the years, I continued to make Beans and Peanuts Soup, tweaking the recipe here and there to suit my tastes. Sometimes I would add a splash of coconut milk for creaminess, or a squeeze of lime for brightness. Each time, the soup turned out delicious, a comforting reminder of the day I first stumbled upon the recipe in that old cookbook.

As I grew older, I began to wonder where this recipe had come from. Who had written it down and why? I asked my mother and grandmother if they knew anything about it, but they were just as clueless as I was.

One day, while visiting a distant relative in another town, I happened to mention the soup recipe. To my surprise, my relative's eyes lit up, and she exclaimed, "I know that recipe! It was passed down to me from my great-aunt, who learned it from a traveling chef many years ago."

I was stunned. The mystery of the recipe's origins had finally been solved. It had traveled through generations, making its way into my hands by chance.

I felt a deep connection to this recipe, knowing that it had been cherished and shared by so many before me. It wasn't just a dish – it was a piece of culinary history, a reminder of the power of food to bring people together and create lasting memories.

And so, whenever I make Beans and Peanuts Soup now, I think of all the hands that have touched this recipe, all the mouths that have savored its flavors. I am grateful for the chance discovery that led me to it, and I hope to pass it on to future generations, keeping the tradition alive for years to come.