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EDEN Recipe - Bean & Vegetable Soup with Corn Dumplings

Serves: 8 | Prep Time: 15 minutes | Cook Time: 35 minutes
Bean & Vegetable Soup with Corn Dumplings
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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 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 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 - 180 calories, 5 g fat (21% calories from fat), 7 g protein, 30 g carbohydrate, 7 g fiber, 0 mg cholesterol, 449 mg sodium

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