Soya beans are a complete source of amino acids essential to good nutrition and favoured by vegetarians and vegans. They are rich in both soluble and insoluble fibre which can ease digestion and they also boast high levels of isoflavones to boot! Black soya beans in particular, are reported to have higher levels of flavonoids stored in their dark coloured coats.
This rustic soup has a combination of white and black soya beans, made heartier with generous chunks of sweet potato and lots of vegetables. What makes it satisfyingly light and appealing are the Asian flavours of citrusy lemongrass and kaffir. Leftovers can be pureed with a generous pour of coconut milk for a velvety soup with the taste of laksa.
This recipe uses the Quad Blade Chopper – CH580.
Ingredients for Soya Beans
1/2 cup soya beans
1/2 cup black soya beans
6 cups water
1 1/2 tbsp salt
Preparing Soya Beans
1. Soak beans overnight.
2. Cook in a large pot of water until tender. This will take up to an hour.
3. Turn heat off and salt the pot of beans. Allow to cool to room temperature.
4. Strain. Store cooked beans in an airtight container in the refrigerator for up to a week.
Ingredients for Soup
2 cups of cooked beans (see method above)
4 tbsp olive oil
2 small brown onions, chopped
2 medium carrots, diced
2 sticks celery, finely sliced
5 cloves garlic, chopped
1 medium sweet potato (about 250 g), diced
1 tsp ground cumin
1 tsp ground coriander
1 tsp dried chilli flakes
2 tsp molasses sugar
2 stalks lemongrass, bruised
2 large kaffir lime leaves
1 tinned tomatoes (400gram)
1 litre filtered water or vegetable stock
2 tsp salt
1 tsp ground black pepper
Fresh lime, chopped coriander, extra virgin olive oil and spring onion
1. In a five litre pot, sweat onions, carrots and celery with olive oil and salt until soft, and onion appears translucent. This will take 3 – 5 minutes.
2. Add chopped garlic, pepper, cumin, coriander, chilli flakes, lemongrass, kaffir lime leaves and sugar and continue to cook, stirring regularly until colour deepens.
3. Add tinned tomatoes, water and beans and bring to a boil.
4. Skim off any scum that has risen to the top, and lower heat to a simmer. Cook for a further 45 minutes before adding sweet potatoes.
5. Cook for another 15 minutes or until sweet potatoes are cooked through.
6. Optional: To thicken soup, puree a third of it and stir into the remaining soup.
7. Serve with lots of chopped coriander, spring onion, lime wedges and a generous drizzle of extra virgin olive oil.