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Bean & Vegetable Soup with Corn Dumplings
Serves 8 |
Prep Time 15 minutes |
Cook Time 35 minutes
Ingredients
1 Tbsp Eden Extra Virgin Olive Oil
4 cloves garlic, minced
2 medium onion, diced
2 to 3 whole bay leaves
5 cups water
or vegetable broth
14 1/2 ounces Eden Organic Diced Tomatoes w/Green Chilies, do not drain
15 ounces Eden Organic Cannellini (White Kidney) Beans, do not drain
1 cup carrots, diced
1/2 cup celery, diced
2 cups green beans, fresh or frozen, remove stems if fresh and slice
1 cup zucchini, diced
1 cup green peas, fresh or frozen
1/4 cup fresh parsley, minced
1/8 tsp freshly ground black pepper, or to taste
1/2 tsp Eden Sea Salt, or to taste
Dumplings
1/4 cup organic cornmeal
1/2 cup organic unbleached white flour
1 1/2 tsp non-aluminum baking powder
1/2 tsp baking soda
1/2 tsp Eden Sea Salt
1 Tbsp Eden Extra Virgin Olive Oil
1/2 cup Edensoy Original
or Edensoy Unsweetened
1/3 cup organic sweet corn, fresh or frozen
2 tsp fresh parsley, minced
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Directions
To prepare the soup, heat the oil in a large soup pot and sauté the garlic, onions and bay leaf for 5 to 7 minutes. Add the water or vegetable stock, tomatoes, beans, carrots, celery and sea salt. Cover and bring to a boil. Simmer 10 minutes. Remove bay leaves and discard. Add the black pepper, green beans, zucchini, green peas and parsley. Cover and simmer another 5 minutes.
To prepare the dumplings, mix all dry ingredients, sweet corn and red pepper. Mix the Edensoy and oil together. Add wet ingredients to the dry and stir.
Bring the soup to a boil and spoon the dumpling batter by the tablespoonful into the soup. There will be approximately 8 to 10 dumplings. Cover, reduce the flame to low and simmer about 7 to 10 minutes until the dumplings are done. Make sure not to boil the dumplings as they fall apart easily. To test the dumplings, pierce one with a fork. They should be moist on the outside but dry and fluffy on the inside. Ladle the soup into individual bowls with one dumpling each.
Yields 8 dumplings
Nutritional Info
Per serving:
180 Calories,
5g Fat (21% calories from fat),
7g Protein,
30g Carbohydrate,
7g Fiber,
0mg Cholesterol,
449mg Sodium
Related Recipes
Beans, Condiments, Edensoy, Good/High Fiber, Good/High Protein, Mexican/Spanish, No Sweetener Added, Oils, Soup, Chili & Stews, Tomatoes, Vegan, Whole Grain
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