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
• 1 1/2 cups organic diced tomatoes, do not drain
• 15 ounces Eden 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 Eden Black Pepper, or to taste
• 1/2 tsp Eden Sea Salt, or to taste
Dumplings
• 1/4 cup organic cornmeal
• 1/2 cup Eden Soft White Pastry Wheat 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 Original Edensoy, or Unsweetened
• 1/3 cup organic sweet corn, fresh or frozen
• 2 Tbsp red bell pepper, finely minced
• 2 tsp fresh parsley, minced
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 Information
Per serving: 183 calories, 4g fat (20% calories from fat), 8g protein, 30g carbohydrate, 7g fiber, 0mg cholesterol, 596mg sodium