Immune Boosting Borlotti Bean + Wakame Broth

Immune Boosting Borlotti Bean + Wakame Broth

It’s coming up to that time of year; dark mornings, chillier temperatures and for many people, the sniffles, coughs and colds seem to creep up.

During the colder months I love to have a comforting bowl of soup or broth to really warm me up. Soups/broths are amazing as you can pack a large amount of vegetables and spices in one go to really rev your body up with the good stuff.

I am so excited to share this recipe I’ve created with you. My Borlotti Bean + Wakame Broth. It’s Vegan, GF, DF and packed with immune boosting ingredients to power you through the winter! Wakame – a type of seaweed; this is a ‘superfood’ in itself, it’s rich in magnesium, iodine and vitamin C and there’s various scientific research to suggest it may aid in cancer prevention due to the polysaccharide component called Fucoidan (in most brown-colour seaweeds). I’ll pop the research paper at the bottom of this post if anyone’s interested to have a read.

I bought the dried wakame version in Tesco (you just add water to it and wait for it to expand, about 8 mins). Borlotti beans – these are super high in fibre too, plus protein and are totally delicious! I’ve combined these two main components with a complementing variety of veggies and spices to nourish your body. It’s easily freezable so you can just keep a batch at hand for when you fancy.

 

Ingredients:

1.5 tbsp avocado oil or oil of choice

1 large leek roughly chopped

2 garlic cloves sliced

1/2 red chilli chopped finely

150g diced mushrooms

1 heaped tsp ground turmeric

1 thumb size piece of fresh ginger, grated

2 large handfuls spinach

400g borlotti beans (liquid part too)

15g wakame seaweed (dried weight)

1 heaped tsp miso paste – I used organic brown rice miso

2 litre vegetable stock- Kallo do a very low salt veg stock cube I use

1/2 lemon (juice)

Method:

In a deep saucepan, gently warm your oil. Add the leek, garlic, red chilli and mushrooms and sweat for about 5 minutes.

In a separate jug, add boiling water to your vegetable stock cube and let it dissolve (you may need to do this in stages if you don’t have a big enough container).

Add to the saucepan the turmeric, miso paste and grate in the ginger. Mix together well. It’ll be quite dry and sticky at this stage.

Pour in the borlotti beans (liquid part included) and spinach leaves, tear them up as you add them. Let the flavours strengthen for a few minutes.

Add your veg stock and bring to a boil, then let simmer for 15-20 minutes. After the first 10 mins of simmering, add in the dried wakame seaweed and let it absorb and expand.

Season with S+P and 1/4 of a lemon (juice).

Final Option:

At this stage you can leave it as it is.

Alternatively, I separated the two. Strain and keep just the liquid in one container and put aside the beans + veg in another.

In a blender, add half the beans and veg mix and blitz to a paste. Add this paste to your liquid broth for a slightly thicker broth base. Keep the remaining half of the ‘unblitzed’ bean and veg and add to your broth if you want more texture, or alternatively use in other recipes for a protein & fibre punch.

*keep in the fridge for 4-5 days or freeze for up to 2 months.

 

Fucoidan research paper – NCBI

 

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