lower carb, diabetic friendly vegan bean soup
Right now, as I write this, it's a cool day, like early Spring, or early Autumn, depending on which hemisphere you're in....
A warm bowl of bean soup can be true comfort food.
Many bean soups are high carb, high meat, and high in unhealthy fats, using very salty bacon, ham, and other pork products.
As vegan's we think, yuck, gross, ugh.....about the meat content.
As diabetics, unless we bolused too high, we'd like to bring the carbs down a bit.
A few way that I bring the carb content down is by cutting out some of the beans, and adding, nuts, seeds, and high fiber veggies to the soup pot...
A nice can of organic white beans, or navy beans, is not too hard to find, here in the States.
I hope you can find it, where you are.
I like to start my soup making adventure with a cast iron deep dish saute pan.
I abhor non stick pans because they emit a toxic gas that makes people, cats, and dogs, sick, and kills birds.
I start with evoo on a low heat, with minced shallot.
When the shallot becomes translucent, I add majoram, garlic cloves, basil leaf, parsley, a dash of lemon juice.
I now add vegan soy free breakfast sausage, sausage crumbles, fresh cracked pepper, and finely minced green bean.
When the vegan grain meat is browned, I transfer the ingredients to a stock pot that is enamel coated cast iron,
I slowly bring it to a low heat.
I rinse out the saute an with a very drinkable dry whit wine, and add it to the stock pot with 3 quarts pure water.
I add minced cauliflower, minced fennel bulb, and a large vidalia onion, minced, and simmer until veggies are tender.
Now time to add the cooked white beans and warm them through.
Where's the nuts and seeds you ask ?
It's the final ingredients.
I add one cup ground pumpkin seed...with a pinch of nutmeg
I use a clean coffee bean grinder to grind a tablespoon of chia seeds, mix it with a teaspoon of bells seasoning,
add and stir for ten minutes... then serve
A warm bowl of bean soup can be true comfort food.
Many bean soups are high carb, high meat, and high in unhealthy fats, using very salty bacon, ham, and other pork products.
As vegan's we think, yuck, gross, ugh.....about the meat content.
As diabetics, unless we bolused too high, we'd like to bring the carbs down a bit.
A few way that I bring the carb content down is by cutting out some of the beans, and adding, nuts, seeds, and high fiber veggies to the soup pot...
A nice can of organic white beans, or navy beans, is not too hard to find, here in the States.
I hope you can find it, where you are.
I like to start my soup making adventure with a cast iron deep dish saute pan.
I abhor non stick pans because they emit a toxic gas that makes people, cats, and dogs, sick, and kills birds.
I start with evoo on a low heat, with minced shallot.
When the shallot becomes translucent, I add majoram, garlic cloves, basil leaf, parsley, a dash of lemon juice.
I now add vegan soy free breakfast sausage, sausage crumbles, fresh cracked pepper, and finely minced green bean.
When the vegan grain meat is browned, I transfer the ingredients to a stock pot that is enamel coated cast iron,
I slowly bring it to a low heat.
I rinse out the saute an with a very drinkable dry whit wine, and add it to the stock pot with 3 quarts pure water.
I add minced cauliflower, minced fennel bulb, and a large vidalia onion, minced, and simmer until veggies are tender.
Now time to add the cooked white beans and warm them through.
Where's the nuts and seeds you ask ?
It's the final ingredients.
I add one cup ground pumpkin seed...with a pinch of nutmeg
I use a clean coffee bean grinder to grind a tablespoon of chia seeds, mix it with a teaspoon of bells seasoning,
add and stir for ten minutes... then serve
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