Black eye bean and macaroni soup

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Black eye bean and macaroni soup

by Dr Antigone Kouris-Blazos

Serves 6-8

Ingredients

1/2 cup black eye beans (these do not need soaking overnight)
1 cup small macaroni - cooked
2 celery sticks + leaves, finely chopped
1 carrot, chopped
1 zucchini, finely chopped
200ml tomato puree
1/2 red capsicum, finely chopped
1/2 cup chopped parsley
1 large onion, chopped
5 cloves garlic, crushed.
2 massel chicken flavoured stock cubes and black pepper
iodised salt (end of cooking, according to taste)
1 teaspoon dried oregano
1/4 cup extra virgin olive oil
1.5 litres cold water

Accompaniments: bread, olives,low fat fetta, sardines, wine

Method

Place 1 cup of small macaroni in boiling water and cook until soft but still
al dente - drain and put aside.
Place beans in 1.5 litres of cold water and put on low heat on stove and simmer.
Chop all vegetables.
Add celery, carrot, onion, zucchini and capsicum.
Simmer soup for 30 minutes then add tomato, parsley, garlic, pepper and stock
cubes.
Simmer for a further 30 minutes or until beans are soft.
Stir through cooked macaroni, olive oil and oregano at end of cooking (this will retain the antioxidants). You may wish to add some salt at this point.
If soup is too thick add some hot water.
Serve with wholegrain toasted bread. For an absolutely complete meal accompany soup with olives, fetta (try reduced fat fetta), sardines and a glass of wine.

Print this recipe in WORD - click here

How many times a week should I have legume dishes?
At least one legume dish a week is desirable. This recommendation is based on the frequency of intake of long-lived populations in the Mediterranean and in Asia. More than this weekly frequency is recommended for vegetarians or for people who avoid red meat. Legumes/soy are a 'meat alternative' - this means that when you have, for example, baked beans on toast, it counts as a 'serving of red meat'.
See also the HEC Healthy Eating Pyramid

A study publsihed in 2001 showed that eating beans a few times a week can help to reduce heart disease risk. The study showed that the more beans you eat the less likely you are to get heart disease.Read more...