BEST EVER CELERIAC AND BEAN SOUP

Celeriac is a root vegetable that is both delicious and extremely nutritious.

In fact, it can help prevent conditions such as Osteoporosis, Diabetes, and Heart Disease.

It can be eaten raw or cooked. I personally enjoy it as part of my staple vegetables. Just like onions, it turns ‘sweet’ when stir fried.

For a quick meal, I often gently heat coconut oil and unrefined salt, then simply add chopped onions, grated celeriac, and crushed garlic. Cooks up in about 10 to 15 minutes and with the addition of a protein source, its a quick and delicious meal in a bowl!

CELERIAC HEALTH BENEFITS:

BONE HEALTH
Helps Build Strong Bones due to high Vitamin K.

DIABETES
Celeriac is rich in absorbable fiber which has shown to lower the risk of Diabetes Type 2.

HEART HEALTH
Consuming foods high in vitamin C has been shown to lowers the risk of developing high blood pressure

I hope you make eating celeriac part of your ‘healthy diet strategy’ as I do!

Here is a recipe I’ve just created that incorporates the delicious flavor of celeriac with the creamy texture and health benefits of beans + herbs and spices to complete.

Print Recipe

Best Ever Celeriac and Bean Soup

Want a meal-in-a-bowl recipe that helps build your bones, balance your blood sugar and keeps your blood vessels healthy? Then try this delicious soup recipe. A family favorite of ours!

Course

Main Dish

Prep Time

20 min

Cook Time

30 min

Servings

Ingredients

• 2 tbsp coconut oil expeller pressed
• 1 medium onion chopped
• 1 medium celeriac root peeled and grated (cheese grater)
• 3 medium garlic cloves peeled and pressed or chopped
• 1 tbps cumin ground
• 2 tsps oregano dried
• 1 tsp thyme dried
• 1 tsp rosemary dried
• 1 tbps smoked chili pepper ground
• 1 medium kuri squash Previously baked -rinsed, seeded, cut in half
• 4 cups white or navy beans Previously cooked keeping 4 cups cooking water
• 2 cups homemade chicken or vegetable stock
• 1 medium green bell pepper rinsed and cored, chopped into small pieces
• 1/2 cup parsley fresh and chopped
• 1 medium lime freshly sqeezed

Course Main Dish Prep Time 20 min Cook Time 30 min Servings Ingredients 2 tbsp coconut oil expeller pressed 1 medium onion chopped 1 medium celeriac root peeled and grated (cheese grater) 3 medium garlic cloves peeled and pressed or chopped 1 tbps cumin ground 2 tsps oregano dried 1 tsp thyme dried 1 tsp rosemary dried 1 tbps smoked chili pepper ground 1 medium kuri squash Previously baked -rinsed, seeded, cut in half 4 cups white or navy beans Previously cooked keeping 4 cups cooking water 2 cups homemade chicken or vegetable stock 1 medium green bell pepper rinsed and cored, chopped into small pieces 1/2 cup parsley fresh and chopped 1 medium lime freshly sqeezed

Instructions

1. TO BAKE KURI SQUASH:: Simply rinse, cut in half, spoon out seeds, cover with a little coconut oil + unrefined salt, place in oven dish and bake at 350 degrees for 40 min. Set aside.

   
2. TO PREPARE AND COOK BEANS: Soak beans in a wide mouth mason jar with 2 inches to spare of room temp water, 1 tsp of unrefined salt and a pinch of baking soda. Soak on the counter top for 24 hrs changing water a few times. Drain and rinse well. Place in a pot with a 2 inch strip (or more) or Kombu (kelp) Cover completely with 4 inches of water to spare. Bring to a boil then reduce to simmer for 1 and a half hrs (until tender). SAVE THE COOKING WATER AND EAT THE KOMBU STRIPS. Set aside

   
3. TO SAUTE VEGGIES: Heat coconut oil in a 6 quart pot over medium low heat. Add onion, and sauté for 5 minutes or until tender. Add celeriac, garlic, cumin, oregano, thyme, rosemary, and smoked chili pepper. Mix all together and sauté for another 15 min.

   
4. PULLING IT ALL TOGETHER: In a blender, place the Kuri Squash, half of the Beans + 2 cup of its cooking water, and half of the sauteed veggies. (saving the beans and veggies for texture). You can either eat the Kombu or add some or all to the soup (very delicious). BLEND and add back to the 6 quart pot. Add your remaining beans + cooking water to the Soup pot.
5. TO SERVE: Place in bowls and top with chopped green bell pepper, parsley and freshly squeezed lime.

   
6. FOR A COMPLETE MEAL Add in your protein. Good ideas are grated 'raw milk' cheese, pieces of bacon or sausage (from pasture-raised pork), chicken, or even last nights chili (made with grass finished meats).