Meatless Monday: Slow Cooker Seasonal Vegetable Soup W/ White Beans & Sausages

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking Time: 4-8 hrs (*Dependent on S.C. setting)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre calcium, iron, magnesium, potassium, zinc and per serving* is low in added sugar, salt and saturated fats. (*Dependent upon the type and/or quantity of stock and/or vegan sausages used). 

Happy New year everyone! We would like to take a moment again to thank everyone that has supported us during the last fourteen months; you have truly made it a very productive and rewarding time indeed! It’s been a pleasure sharing, interacting and seeing our posts receive visits from over 80 countries! Thanks everyone, we really appreciate the support and hope that we have helped make your culinary journey and healthy lifestyle easier, tastier and well informed! 🙂

Today we would like to share another great (mostly!) seasonal recipe that’s plant-based and easy to execute! A tasty and seasonal stew that will not only warm your heart and soul, but will help to kick off the year on a fantastic note! #5Aday

It’s a delicious soup that has a lovely natural sweetness from the carrot, swede and fennel and is wholly satisfying! We have suggested the use of plant-based ‘sausages’, but these are completely optional. The soup is tasty and satisfying without them, but those embarking on Veganuary might be keen to sample some processed/ plant-based goodies to help ease their transition. It’s important to note that these types of faux meats are not the gold standard to plant-based eating and/or healthy eating in general; a lot of these products can contain a lot of oil and/or high levels of salt. However, they can be quite tasty and useful in moderation, but we would always recommend trying to make these plant-based goodies yourself.

Here’s to a healthy and happy 2016 and happy cooking everyone! 😀

Quick Foodie Facts:

  • Per serving this soup contains about 5 servings of vegetables towards your 5-A-Day! Now that is truly #eating2health!
  • Butter beans are a great source of nutrients including: Vitamins A, B1, B3, B6, protein, fibre, calcium, iron, magnesium, potassium, zinc (just to name a few!), are naturally low in fat and count towards your 5-A-Day!

 

Tip: If preferred, use a mixture of  ½ volume water, ½ volume stock with some additional fresh or dried herbs instead of using loads of stock!

 

Ingredients

+++++++++12g           Garlic Clove (2 fat ones!)
+++++++++140g        Brown Onion
+++++++++200g       Yellow Bell Pepper
+++++++++400g       Fennel Bulb
+++++++++360g       Carrot
+++++++++1kg           Swede
+++++++++10g          Fresh Rosemary
+++++++++440g       Cooked Butter Beans (approx. 2 tins or 220g dried/cooked variety)
+++++++++1 tbsp      Rapeseed Oil
+++++++++                Salt & Ground Black pepper
+++++++++187ml      White Wine
+++++++++1               Bay Leaf
+++++++++1.4L          Vegetable Stock (low-salt/GF if required)
+++++++++240g       Frozen Green beans, defrosted
+++++++++6-9          Vegan Sausages (*optional)

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Peel and finely chop the garlic and onion. Wash, remove the stem and core and then finely chop the bell pepper. Wash the fennel, trim the ends, slice it (horizontally) into two halves and then finely chop. Wash, peel, trim the bottom and then chop the swede into cubes. Drain and wash the beans (if applicable). Wash the rosemary, remove the leaves from its stem and then finely chop them. Tip: Check out a previous recipe for some help on preparing your fennel. 

 

 

Wash, peel, trim the ends and then quarter the carrot(s).

 

 

  • Heat 1 tbsp of rapeseed oil in a large, non-stick a frying pan or pot. Tip: Looking for a lower-fat option? Swap the oil for some low-fat cooking oil instead.
  • Add the garlic and onion. Gently fry for 1-2 mins or until softened.
  • Add the bell pepper, fennel and carrot. Stir together. Gently fry for 3-4 mins or until slightly softened.
  • Add the swede.
  • Cover with a lid and gently fry/steam-fry for a final 3-4 mins. Season it with some salt and black pepper to taste. Remove from the heat.
  • Transfer the vegetable mixture into a slow cooker.

 

Add the rosemary, butter beans, wine, bay leaf and stock (and/or water). Stir together. Season it with some black pepper to taste. Cover with a lid. Cook on a low heat setting for 7-8 hrs or on a high setting for 3-4 hrs instead.

 

In the meantime…

Snap the beans into halves and defrost them. Add them to the slow cooker during the last 30mins of cooking. Alternatively, steam and then add them to the slow cooker just before serving.

 

Cook the sausages according to the packet instructions. Allow them to cool and ‘set’. Add them into your soup just before serving (if applicable). Tip: Due to the ingredients in these types of sausages, they will quickly dissolve into your soup’s broth if you add them whilst the soup is still cooking!

 

Ladle the soup into large serving bowls. Add the cooked sausages (if desired); serve with bread if preferred (a friendly warning: this soup is super filling without!). Garnish with some fresh rosemary, parsley or chives if preferred.

 

Enjoy!

 

 

Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively freeze in one or several containers; defrost, reheat and consume within 2 months.

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12 thoughts on “Meatless Monday: Slow Cooker Seasonal Vegetable Soup W/ White Beans & Sausages

  1. Reblogged this on Marcey's Table and commented:
    I don’t know what the weather is like by you, but here on the Gulf Coast, looking out of the window, it’s gloomy with a drizzle of rain. And it is pretty darn damp. Being on an island I do expect it to be damp, but this is bone chilling damp.

    So I saw this recipe that I had saved to make. This is a completely vegan dish. I know it has sausages in the title, but they are meatless. I hope you give it a try.

    Enjoy!

    Marcey

    Liked by 1 person

  2. So glad to see you back! We missed your recipes over the holiday week 🙂 I hope you had a wonderful New Year. This is a recipe I would absolutely try. I have never tasted vegan sausage, it sounds tasty though. Is it made with Tofu?

    Liked by 1 person

    1. Thanks Reeanna! Glad to be back and to be able to catch up with what everyone else has been up to over the last week! We had a lovely time thank you; we hope that you and your family had a restful period as well? 🙂 If you do try this recipe, we hope that you enjoy it! Well, we can’t speak for North America (the land of plenty!), but a lot of the vegan sausages here are vegetable, flour and grain-based- tasty but not always healthiest option. There are some tofu-based options (that are completely vegan), but you have to shop around. However, we prefer to make our own plant-based burgers, etc. when we can. Luckily there is plenty of time to brainstorm some new ideas. 🙂

      Liked by 1 person

      1. Thank you! We certainly did have a restful time. It was so nice. And that is good to note! I may look around and see what vegetable ones they might have here in the states!! Looking forward to more recipes to come after brainstorming 🙂

        Liked by 1 person

    1. Hi Carol! Thanks for the lovely comment. Us too; we love hearty, wholesome and simple recipes this time of year (just like those black beans of yours)! That’s too kind; we hope that you enjoy it if you do decide to make it! 😀

      Liked by 1 person

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