I was looking for a soup recipe that used Lima beans, and I came upon this soup I created a few years ago. This simple soup recipe is a wonderful meatless meal for a hot summer day, but it’s also hearty enough to be replace a meat stew once the weather turns cold. The carrots and cauliflower supply vitamins A, C and K, along with several of the B vitamins.
Carrot and cauliflower soup has a buttery smooth texture and a sweet taste, which will make it a hit with kids. The low glycemic index means you can serve it at suppertime, and your family won’t be starving again come bedtime. This soup recipe is gluten-free, and because it’s made with vegetable stock it’s suitable for vegetarian and vegan diets. It supplies important minerals, omega-3 fatty acids and other micronutrients, and dietary fibre. To increase the omega-3 content of this meal, saute some chopped leek and add it to the broth while you’re cooking the beans. Or sprinkle some chopped walnut or freshly ground flax seed over the soup just before serving.
Carrot and Cauliflower Soup
8 cups vegetable stock*
1-1/2 cups dried large Lima beans (butter beans)
4-6 carrots, peeled and diced
1/2 cauliflower, chopped
salt and pepper to taste
* If you don’t have a ready supply of vegetable stock, save the cooking liquid when you boil or steam veggies, and freeze it in Mason jars until you need it. Or you can learn to make your own soup stocks and broths at home.
While the broth is coming to a boil in a stockpot, sift through the beans to remove any that are discoloured or chipped. Once the beans are well sorted, they can be added to the boiling stock.
Let the beans boil on medium-high heat about 20 minutes, stirring often. Lower the heat and allow the beans to continue simmering another 1-1/2 to 2 hours.
Add the carrots and cauliflower, and bring the soup back up to a boil. Stir well. Reduce to a simmer and cook another 30 minutes, or until beans and vegetables are tender. Serve with thick slabs of crusty bread.
This recipe makes enough soup for a family of 4-6. If you have a smaller family, go ahead and make the full recipe. It’s a perfect gluten-free substitute for a sandwich at lunchtime, so warm a little up in the morning and pack it in a thermos for your kids’ lunchboxes. It will help your kids avoid that mid-afternoon blood sugar low that turns them into starving Marvins by the time they get home in the afternoon!
Featured Image Credit: Carrots and cauliflower by ericbauer0/Pixabay (CC0 1.0)
Note: This recipe was originally published by me on the now defunct site Bubblews, in August 2014