Bacon and Cabbage Frittata paint

This soup has been a staunch favourite among IINH students for many years – It’s warming spices, comforting textures and nourishing goodness will leave you feeling satisfied for hours.

Beans (legumes) are among the oldest cultivated plants, dating back to prehistoric times. Rich in antioxidants, beans help reduce cholesterol, control insulin and blood sugar, lower blood pressure, regulate colon functions and prevent constipation. They are a superior carbohydrate for diabetics or those with blood sugar imbalances since they are slow-releasing (low GI) – causing only a gradual rise in blood sugar levels. They are a good source of protein fibre and vitamin A (carotene).

Serves 6-8  


  • 1 medium onion, finely diced
  • 2 cloves garlic, finely chopped
  • 1 large carrot, diced small
  • ½ small butternut, diced small
  • 150 grams dried aduki or kidney beans, soaked and cooked, or 1 x 400 gram tin cooked beans
  • 1 rounded dessertspoon ground cumin
  • ½ teaspoom chilli flakes
  • 1 heaped teaspoon smoked paprika
  • 1 tablespoon tomato puree
  • 1 x 400 grams tin chopped tomatoes (preferably organic)
  • 1 litre homemade vegetable stock or 2-3 kallo stock cubes + 1 litre boiling water
  • Fresh coriander to garnish
  • Natural Greek yoghurt or soya yoghurt to serve
  • Gluten Free

  • Dairy Free
  • Vegetarian

  • Vegan

  • Diabetic Friendly

  • Low GI

  • Sports on a plate

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  1. Gently fry garlic in olive or coconut oil for 1 minute been careful not to let it burn, add onion and cook for 15-20 minutes.  Add diced carrot and butternut squash, gently cook for approximately 15 minutes or until all vegetables are softish. Add in spices: cumin, chilli flakes, smoked paprika, continue to cook for 2 to 3 minutes.
  2. Add tomato puree,  chopped tomatoes, aduki/kidney beans and stock, simmer for 10-15 minutes.
  3. At this stage you can either leave soup chunky or blend slightly.
  4. Lastly add freshly chopped coriander and simmer for another few minutes
  5. Serve with a large dollop of yoghurt and chunky sourdough or gluten free bread.

Maggie's Tips

  • Alternative ideas for soup: Cut vegetables chunky to make a lovely veggie casserole, add in prawns, mussels or any meaty fish and you end up with a large seafood stew. Alternatively, add chicken cut into chunks and you have a chicken, veggie and bean casserole. Gubeen chorizo is fantastic in this soup – fry off at stage 1 before cooking garlic and onion, remove from pan, add back to soup after blending.
  • Use soup as a base sauce over meatballs, or for a veggie lasagna.
  • Add to hot or cold wholemeal or GF pasta to create Mexican bean pasta main dish or Mexican bean pasta salad. (you only need a little sauce to coat, so great if you only have 1 portion of the soup left over and you want to re-create a dish x 4.  Top with lots of Parmesan Cheese.
  • Freezes really well.