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Hearty White Bean, Vegetable and Sunflower Butter Soup

A hearty, creamy soup thickened with sunflower seed butter, inspired by African peanut soup. Vegan, gluten free and low histamine, with Ayurvedic modifications for each dosha.

Cook Time 30 mins
Total Time 30 mins
Difficulty: Beginner
Best Season: Fall
Dietary: Dairy Free, Egg Free, Gluten Free, Nut Free, Vegan, Vegetarian
Ingredients
  • 1 tablespoon coconut oil or olive oil (or ghee for a vegetarian version)
  • 1 medium leek (finely chopped (or 1 small sweet red onion))
  • 1 teaspoon fresh ginger (grated or minced)
  • 1/8 teaspoon sweet paprika
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground fennel
  • 2-3 cups diced fresh cherry tomatoes
  • 4 cups vegetable stock or water
  • 1/2 cup creamy natural organic sunflower seed butter (no sugar added)
  • 1-1 1/2 teaspoons mineral salt
  • 2 cups yams (cubed)
  • 2 medium carrots (chopped into small disks)
  • 2 stalks celery (finely chopped)
  • 1 1/2 cups white beans (or garbanzo beans)
  • 1 cup sweet red or orange bell peppers (finely chopped)
  • 1/2 lb leafy greens (arugula, spinach, kale, swiss chard, tatsoi, or African spinach)
  • 1 tablespoon apple cider vinegar
  • cilantro and toasted sunflower seeds (to garnish)
Instructions
  1. 1
    In a soup pot over medium heat, sauté the oil, leek, ginger, and bell pepper. Add the paprika, coriander, cumin and fennel. Stir until the leeks start to soften, about 7 minutes, turning the heat down if needed.
  2. 2
    Blend the cherry tomatoes, sunflower seed butter and 1 cup of the water until smooth. Add to the pot along with the yams, carrots, white beans, celery and the rest of the stock.
  3. 3
    Bring to a simmer and cook for 20-30 minutes, until the yams are soft.
  4. 4
    Add the apple cider vinegar and salt to taste. Turn off the heat and stir in the leafy greens.
  5. 5
    Serve with toasted sunflower seeds and fresh cilantro, over millet, rice, or quinoa.
Note
  • Instant Pot: sauté as in step one using the sauté function, then add the rest of the ingredients except the greens. Pressure cook 10 minutes on the soup setting with natural release, then stir in the greens and serve.
  • Vata dosha (decrease the cold and dry qualities): use up to 1 cup of sunflower seed butter for a richer soup, and add 1/2 tsp black pepper or long pepper, smoked paprika, 1 garlic clove and 1 Tbsp fresh ginger. Serve over white or brown basmati rice, quinoa or amaranth.
  • Pitta dosha (decrease the fiery qualities): serve over white basmati rice, quinoa or amaranth.
  • Kapha dosha (decrease the heavy, cool qualities): add 1/2 tsp black pepper or long pepper, 3 garlic cloves, smoked paprika, 1/4 tsp diced jalapeño or serrano and 1/4 tsp red pepper flakes. Serve over amaranth, millet or quinoa.
Read it online: https://www.bwellayurveda.com/recipe/hearty-white-bean-vegetable-sunflower-butter-soup/

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