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Hearty Dandelion and Bean Soup

von
S
Sophie

A delightful and hearty soup featuring dandelion greens and white beans, perfect for a cozy meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 30 min
Schwierigkeitsgrad
Hearty Dandelion and Bean Soup

Zutaten

4 Portionen
|
  • Celery fresh oder Leek
  • 2
    Carrot medium oder Parsnip
  • 1
    Onion yellow oder Shallot
  • 1/4 cup
    Basil fresh oder Parsley
  • 1/4 cup
    Oregano fresh oder Thyme
  • 1 tsp
    Cumin ground oder Coriander
  • 3 clove
    Garlic fresh oder Garlic powder
  • 2 cup
    Spinach baby oder Kale
  • 1 leaf
    Bay leaf dried oder None
  • 1 cup
    Corn kernel sweet oder Peas
  • 1 cup
    White bean cooked oder Chickpeas
  • 2
    Potato russet oder Sweet potato
  • 1 tsp
    Salt fine oder Sea salt
  • 1/2 tsp
    Black pepper ground oder White pepper
  • 1 cup
    Dandelion greens fresh oder Spinach
  • 2 tbsp
    Vegetable oil neutral oder Olive oil
  • 4 cup
    Vegetable stock low-sodium oder Water

Anleitung

1

Heat the oil

Heat the vegetable oil in a large pot over medium heat.

Ensure the oil is hot enough to sizzle when adding vegetables for better flavor.

Benötigte Zutaten für diesen Schritt

vegetable oil
2

Sauté the vegetables

Add the celery, carrot, onion, basil, oregano, cumin, and garlic to the pot and sauté until the vegetables are softened.

Stir frequently to prevent the garlic from burning, which can make it bitter.

Benötigte Zutaten für diesen Schritt

celery carrot onion basil oregano cumin garlic
3

Add stock and main ingredients

Pour in the vegetable stock and add the bay leaf, corn kernels, white beans, potatoes, and dandelion greens.

Cut the potatoes into small, even pieces to ensure they cook evenly.

Benötigte Zutaten für diesen Schritt

vegetable stock bay leaf corn kernel white bean potato dandelion greens
4

Simmer the soup

Bring the soup to a boil, then reduce the heat to low and simmer until the potatoes are tender.

Cover the pot partially to retain heat while allowing steam to escape.

Benötigte Zutaten für diesen Schritt

potato
5

Season the soup

Season the soup with salt and black pepper to taste.

Taste the soup before adding salt to avoid over-seasoning.

Benötigte Zutaten für diesen Schritt

salt black pepper
6

Serve and garnish

Serve the soup hot, garnished with a sprinkle of fresh herbs if desired.

Pair the soup with crusty bread for a complete meal.

Benötigte Zutaten für diesen Schritt

basil

Nährwertangaben (100g)

Kalorien 45 kcal
Fett 1.5 g
  • Gesättigte Fettsäuren: 0.2 g
Kohlenhydrate 8.5 g
Ballaststoffe 2 g
Zucker 1.2 g
Eiweiß 2.5 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the comforting flavors of our Hearty Dandelion and Bean Soup. This vegan-friendly recipe combines fresh dandelion greens, white beans, and a medley of vegetables for a nutritious and delicious meal. Perfect for a cozy dinner or a healthy lunch option.
💪

Warum dieses Rezept gut für dich ist

This soup is packed with nutrients from fresh vegetables and beans, making it a wholesome choice for a balanced diet. It's vegan-friendly and rich in fiber and vitamins, supporting overall health and well-being.
💡

Tipps & Tricks

For an extra depth of flavor, consider roasting the vegetables before adding them to the soup. You can also garnish with a drizzle of olive oil and a sprinkle of nutritional yeast for a cheesy flavor.
🔄

Rezeptvarianten

Feel free to substitute dandelion greens with kale or spinach if unavailable. Add a pinch of smoked paprika for a smoky twist, or include diced tomatoes for a tangy flavor.
🗄️

Aufbewahrung

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water or broth if needed.
📚

Rezeptgeschichte

Dandelion greens have been used in traditional cooking for centuries, valued for their nutritional benefits and unique flavor. This recipe pays homage to rustic, hearty soups enjoyed in various cultures.
🥗

Nährwertangaben

This soup is low in calories and high in fiber, vitamins A and C, and plant-based protein, making it a nutritious addition to your meal plan.
🍽️

Kombinationsvorschläge

Pair this soup with crusty whole-grain bread or a side salad for a complete and satisfying meal.

Tags

healthy vegan vegetarian soup easy budget-friendly

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner snack

Gang

soup

Zubereitungsarten

sautéing sous vide boiling

Anlässe

everyday weeknight dinner family gathering

Ernährungsformen

vegan vegetarian dairy-free gluten-free low-sugar low-carb halal kosher macrobiotic

Jahreszeiten

all-season

Schwierigkeitsgrad

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