Green String Bean Soup Recipe
Creamy but healthy green string bean soup recipe of European origin that is also plant-based, vegan and insanely delicious with tons of flavor from garlic and dill.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 people
- 1 lb green string beans
- 1 tbsp water (or a drizzle of olive oil)
- 13 cloves garlic
- 2 cups cashew milk (plain, unsweetened)
- 2 cups water (or low sodium vegetable stock)
- 1 carrot - sliced into thin rounds
- 4 tbsp whole wheat pastry flour (or all purpose organic flour)
- 2 leaves bay
- 5 sprigs fresh dill
- 1 cup fresh tomatoes - chopped
- 1/3 cup fresh dill - roughly chopped
- 1 pinch red pepper flakes + more to taste
- sea salt to taste
Rinse the beans, discard the ends and snap them in half or smaller pieces to your liking.
Prepare a double boiler with 2 inches of water in the bottom pot. Bring to a simmer and then place the green string beans in the top basket. Cover with a lid and steam for 15 to 20 minutes until desired tenderness is achieved. Check after 10 minutes to make sure you don’t overcook the beans. Remove from the steam and transfer to a bowl. Rinse with ice cold water to stop the cooking process at this point. Refrigerate until ready to use.
Carefully smash the garlic cloves with the side of a chef’s knife and discard the paper.
Heat up a soup pot over medium low flame. Add a splash of water ( or a light drizzle of olive oil and sautee the garlic until golden in color and soft. Take good care not to burn it or it will turn bitter. Add more water if needed to create extra steam. Once cooked transfer the garlic to a small bowl and set aside.
Add the carrots and red pepper flakes to the pot and give them a good stir. Sautee together for about 5 minutes or so until the carrots begin to soften.
Whisk in the flour then pour in the cashew milk and water (or vegetable stock) whisking continuously until combined. Bring to a simmer, add the bay leaves, dill sprigs and garlic and cook together for 15 minutes until slightly thickened. Stir often make sure nothing sticks.
Taste the soup and season with sea salt to taste.
Transfer the steamed green beans to the pot and simmer a couple of minutes until warmed through. Remove from heat and discard the bay and dill sprigs.
Stir in the chopped fresh tomatoes, taste and adjust seasonings again. Serve with lots of fresh dill, red pepper flakes and freshly cracked black pepper on top. Great served hot or cold on a hot day.
Calories: 312kcal | Carbohydrates: 22g | Protein: 6g | Fat: 24g | Saturated Fat: 21g | Sodium: 45mg | Potassium: 718mg | Fiber: 5g | Sugar: 5g | Vitamin A: 3995IU | Vitamin C: 27.8mg | Calcium: 105mg | Iron: 5.9mg