My child went to Spain for a Spanish Immersion trip last summer for 6 weeks and the food she raved about most was this incredible garbanzo bean, with green beans and potato soup her Spanish Grandma would make for her. Well most Spanish Bean Soup recipes, throw a ham bone an a couple chirizo sausages into the mix, so I read 5 or 6 recipes and took the good, and left out the bad and this is what I came up with. Scrumptious!!!
Spanish Bean Soup
2 cans of garbanzo beans, drained and rinsed
2.5 lbs of potatoes, peeled, and cut into bite sized pieces unless they are small and red then just cut in half(the small red don't have to be peeled)
1 large onion or two small to medium, chopped
1 lb of green beans, chopped in bite sized pieces
4-5 cloves garlic, minced
8 cups of vegetable broth
6-8 strands of saffron
1 tsp paprika
1 tsp smoked paprika
1 Tbsp oregano
1 Tbsp basil
5 bay leaves
2 Tbsp soy sauce
1 Tbsp Apple cider vinegar
1 Tbsp red miso
Before you do anything, cook your potatoes. I just recently got an Instant Pot(I never had a pressure cooker) and that is how I cook my potatoes. Peel your potatoes(unless you use small red), then cook them on the stove for about 40 minutes or in the microwave(if you use small red potatoes, I wouldn't do in the microwave) or an Instant Pot. Make sure they don't get overcooked. You want them to stay well formed. Saute the onions in a skillet for 10-12 min. If you want to do it without oil, get the pan hot, put the onions in and then turn the heat down to low. Every stove is different but you want the onions to release their moisture and it's this moisture that you cook the onions in. Stir every few minutes until they soften. While the onions are sauteing, cut the ends off your green beans and cut them into bite sized pieces. Add the garlic to the onions and stir to combine. Saute for a few more minutes. Add the green beans to the garlic and onions and stir to coat the green beans in onions and garlic, and saute for 4-5 more minutes. Chop your potatoes into bite sized pieces, then dump them into the saute mixture. Stir to combine and saute 4-5 more minutes. Add 2 cups of vegetable broth to deglaze the pan, (I made broth from vegetable bouillon) and then add the bay leaves, saffron, soy sauce, miso, paprika, smoked paprika, oregano, basil, apple cider vinegar and 2 cans of chickpeas. Stir to combine. Add 4 more cups of vegetable broth then bring to a boil, then turn it down to a low simmer and cook for an hour and 45 minutes or until the beans and potatoes are tender. This soup is the bomb! This is my first delve into using saffron. I must have used 15 strands of saffron instead of 6-8 because they all stick together. Good luck with yours!
I have been having a hard time using canned garbanzo beans because although the beans are cooked they are too firm. You can cook the entire soup longer say 2 hours and 45 minutes or you can get dried garbanzo beans and cook them for yourself. They are much less expensive than using canned garbanzo beans, but take much more time. If you buy a pound of beans, it's around two cups of beans. Place the beans in a large bowl, get rid of stones or bad beans and then add 3 inches of water to cover and soak your garbanzo beans overnight. The next day, rinse the soaked beans and put them in a pot. Add half an onion chopped loosely, 2 cloves of garlic and 3 bay leaves and 8 cups of water. Boil and then turn down to simmer for 2 hours. Drain the beans(but save the broth) from the broth you've just created and set them aside. Cook your potatoes in the bean broth. Bring the potatoes to a boil and then reduce the heat a little so they are lightly boiling. Cook for 40 minutes. While the potatoes are cooking, saute the onion and garlic. Once the onion is soft, add the chopped green beans and the cooked garbanzo beans. Add the oregano, basil, apple cider vinegar, paprika, bay leaves, smoked paprika, soy sauce, miso and saffron. Stir to combine. Add 2 cups of vegetable broth to deglaze the pot, then add the potatoes and 8 more cups of broth, stir well. Get boiling once again, then turn down the heat for a light simmer for 2 1/2 hours. The soup comes out like a stew. Delicious!
Cancer Fighting Beans and Greens Soup
Here is another great soup made with 6 ingredients, no oil and delicious. I made this alot before I was vegan and it is vegan and has no oil so I didn't have to change a thing. Eating this soup gives you both fresh collard or swiss chard greens(I used red swiss chard in the photo) and Great Northern beans! You can, of course, use any kind of great smashing bean, like white beans or red beans.
Cancer fighting beans and greens
1 cup chopped onion
2 cans of Great Northern Beans, rinsed
1 32 oz or 4 cups vegetable broth
1 bunch of collard or swiss chard greens, stems chopped into small slices and greens chopped into more broad swaths and then chopped crosswise to make bite sized pieces
2 Tbsp white wine vinegar
3 sprig rosemary
salt and pepper to taste
Chop onion and swiss chard. In a medium pan saute onions with the stems of the swiss chard until the stems become soft. Add the swiss chard and saute until the swiss chard has wilted. Add the stock, vinegar, beans and rosemary. Bring to a boil, then turn the heat down to low to simmer for 45-60 minutes. Serve as soup or over rice or potatoes.
I had had a bunch of dried black eyed peas forever and so I looked up recipes for black eyed peas cooked in an Instant Pot and found this recipe that wasn't vegan but with a couple of substitutions, this became a smoky, somewhat spicy super healthy delicious black eyed pea dish!
Smoky Black Eyed Peas
Smoky Black Eyed Peas
1 large onion, chopped
5 celery stalks chopped
1 bell pepper, red or green, chopped
2 small bay leaves
1/2 tsp thyme or 2 fresh sprigs Thyme
3 tsp. Smoked Paprika
1/2 tsp black pepper
1/2 tsp iodized salt
5-6 cloves garlic, minced
1 jalapeno pepper, seeded and diced small
3 1/2 cups vegetable broth
2 tsp Balsamic Vinegar
2 pkgs. of tempeh vegan bacon, chopped roughly
1 1/4 cups of dried blackeyed peas
2 cups of collard greens or kale chopped into bite sized pieces
Saute the onion and garlic in the Instant Pot using the saute function. Stir once the onions start sizzling then add the celery and bell pepper, stirring to mix well and to saute the bell pepper and the celery too. There is no control on the saute funtion of the Instant Pot, and it's 10 minutes long, so you will have to stir it fairly often while it's sauteing. Once the onion is translucent, add the jalapeno, the bay leaves the Balsamic Vinegar, the salt, the pepper and the tempeh bacon and stir to combine well and still sauteing. Throw in the collard greens and the black eyed peas. Toss to combine. Add the vegetable broth and stir everything in the pot to evenly distribute the vegetable broth. Put the lid on, make sure the vent is in the seal position and set for Pressure Cook for 17 minutes. Allow the black eyed peans to come to regular pressure on it's own, allowing the black-eyed peas 40 minutes or so on Low, L. I found this extra time was necessary to fully cook the black eyed peas. (I hurried the lid off by releasing the steam manually and found the black eyed peas were not done.) This is so easy and delicious, my husband wants me to use this seasoning with black beans next time:)