Sunday, October 28, 2018

QUICK & EASY AUTUMNAL BEAN, GREENS AND CARROT SOUP WITH VEGAN SAUSAGE

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QUICKIE POST, once again:
I don't know why I haven't posted this recipe before now-- it's one of our perennial favorite soup recipes.  It's not only nutritious and quick and easy to make-- it's adaptable as far as some of the ingredients go, hearty, filling and tasty, and can feed you well for a few days, or feed a small crowd! We love it with vegan apple/sage sausages, but Italian-style are good, too. When I made this the other day, I had no vegan sausages (and I live on an island), so I sliced up a couple of my homemade vegan cutlets  and added that instead.  It worked out well, although I think I prefer the sausage.

About those "white beans"-- I really like Great Northern beans, but you can use small white beans, navy beans (also known as "pea beans"), cannellini beans, or white kidney beans.

I hope you enjoy this soup as much as we do!



Printable Recipe

BRYANNA’S QUICK & EASY AUTUMNAL BEAN, GREENS AND CARROT SOUP WITH VEGAN SAUSAGE 
Serves 8 to 10

2 cups diced carrots
2 medium onions, chopped
4 cloves garlic, crushed or chopped
3 apple/sage OR Italian vegan sausages (such as Field Roast or Tofurky), sliced
(NOTE: If you have no vegan sausage, you can substitute sliced seitan cutlets [as in the photos], or reconstituted Butler Foods’ Soy Curls, or other vegan product that you like.)
8 cups flavorful vegan “chiken-y” broth
3/4 tsp. EACH dried oregano, thyme and basil
3 cups cooked, drained white beans [see above] (OR two 15 oz. cans of white beans, rinsed and drained)
10-12 ounces roughly-chopped fresh greens of your choice, such as chard, kale, or baby spinach leaves
(NOTE: If you have no fresh greens, use a 10 oz. package of frozen chopped spinach or other greens, thawed and squeezed as dry as possible.)
Salt & pepper to taste

In a large, heavy pot saut√© the carrots, onion and garlic in a little oil of choice (dark sesame oil is nice and flavorful) over medium heat until they have softened, adding a squirt of water if needed to keep things moving.  Add the garlic and  vegan sausage slices and brown a bit. 
(NOTE: If you’re pressed for time, dump the carrots and onion into a microwave-safe casserole with a cover [Pyrex is good] and microwave this for about 6-8 minutes, until the onion and carrots are softened. Then dump it all into your hot, oiled pan with the garlic and sausage slices and stir over medium-high heat until you get the onions ans sausage a bit browned.)

Add the broth, herbs and white beans to the pot, bring to a boil, then turn the heat down to a simmer.  Cover and cook for about 5 minutes.  Taste for salt and pepper.

OPTIONAL ADDITIONAL STEP:  If you want a “creamier” soup, take out 3 or 4 cups of the soup (minus the sausage slices) and process it until smooth in a large Pyrex batter bowl with a hand/immersion blender, then add this mixture back to the soup pot and mix well.

Nutrition Facts for one serving:
Calories   314.68, Calories From Fat  51.95, Total Fat 5.95g, Saturated Fat 1.25g, Cholesterol 2.46mg, Sodium 1812.07mg, Potassium 1071.18mg, Carbohydrates 52.06g,Dietary Fiber 9.60g,   Sugar 3.41g, Sugar Alcohols 0.00g, Net Carbohydrates 42.46g, Protein 15.53g 
  

Enjoy!




2 comments:

Rae said...

This is such a good idea! I've never thought of adding vegan sausage to soup before. I'm definitely going to try this for my family! Thanks for the idea. :)

Bryanna Clark Grogan said...

I hope you like it, Rae!