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Cooking is a wonderful creative outlet for me.  I have no formal training but have been experimenting with various cooking techniques from a young age.  Here you will find recipes made with love from the heart, big on taste and flavour and unpretentious.  Just good, simple food!

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The best boontjiesop

on . Posted in Low Carb Recipes

( 6 Votes ) 

the best boontjiesop

South African soups are typically very thick and contain a cut of meat or animal bone to give that delicious rich flavour.  Boontjiesop as it is affectionaly known in Afrikaans or bean soup is one of those soups that we have all grown up with.  Either an aunt, mom or gran made it.  In those days a pressure cooker was the kitchen appliance of the day.  I prefer making it in the slow cooker - low and slow does the trick every time! Please note that legumes (sugar beans) are only permissable during phase 3 of Atkins.

The best boontjiesop

I have made this soup with smoked pork bones and while it is good I much prefer the marrow bones in this particular bean soup.  You can use a cut of beef of your choice, I find beef and beans are one of those proverbial marriages made in heaven. They just taste so very good together!

The best boontjiesop ingredients:

  • 4 large marrow bones.
  • 1 tablespoon olive oil
  • 2 tablespoons Cajun spice
  • 2 Bay leaves
  • 2 litres of boiled water
  • 250g (8.8oz) dehydrated speckled sugar beans
  • 1 large onion chopped of medium thickness (not fine and not coarse either, sort of in between)
  • 1 large rib of celery finely chopped
  • 1 large leek finely chopped
  • 1 small red chilli chopped, keep the seeds
  • 3 large carrots grated (on rough side of grater)
  • 1 rich beef stock cube
  • 2 vegetable stock cubes
  • Good pinch of salt.
  • About 10 grinds of coarse ground black pepper.

The best boontjiesop instructions:

The day before making the bean soup:  Soak the beans over night in a jug of cold water, and pour the water off several times while replacing with fresh.  Remove any icky stuff like rotten beans or stones etc.

1.  Pour the tablespoon of olive oil into a hot pan, pot or wok of your choice.
2.  Seal off the onions and marrow bones with the Cajun spice, until well coated and brown in colour.
3.  Place into slow cooker with remaining ingredients including the sugar beans and black pepper.
4.  Do NOT add your stock or salt until last stages of cooking as the salt will stop the beans from softening.
5.  Cook on High for 4 hours.
6.  Be sure to remove any scum that may appear on the surface with a slotted spoon.
7.  In last hour of cooking remove all the marrow bones.
8.  Ensure that marrow has fallen into the soup if not scrape out with teaspoon.
9.  Take a potatoe masher and mash some of the beans up to give a thicker consistency to the soup.
10. For last hour cook on low setting.  Now add your stock cubes, and salt.  Keep stirring.  Soon your bean soup will be ready!
11. Ladle hot soup into a soup bowl and garnish with a dollop of sour cream and coriander.
12. Sit back and enjoy.

If you are like me and enjoy dunking your bread into soup, then you just have to make the low carb bread to accompany your soup.  Its so good!