The most flavourful one-pot dish, that is high in fiber and protein. The ideal comfort soup for a potluck to accommodate most dietary restrictions.
4 cups (1 L) dried white kidney beans
½ small onion, sliced thinly
2 stalks celery, diced
4 cloves garlic, diced
1 bay leaf
1 cup (250 mL) diced tomatoes with basil, canned
2 tsp (10 mL) dried oregano
1 Tbsp (15 mL) dried Italian seasoning
2 tsp (10 mL) dried parsley flakes
1 tsp (5 mL) fresh thyme leaves
1 orange-fleshed sweet potato, cubed
1 Caribbean sweet potato, cubed
1 Jamaican (yellow flesh) sweet potato or yam, cubed
2 eddoes, cubed
1 cassava (yuca), cut into 1-inch
(2.5 cm) pieces
1 large carrot, sliced ½ -inch thick
2 ears corn, husk discarded, cut into 2-inch (5 cm) pieces
1 large firm pale-yellow or green plantain, cut into 1-inch (2.5 cm) pieces
1 ½ (375 mL) cups canned white kidney beans, rinsed
2 Tbsp (30 mL) Island Gurl’s Seasoned Salt
¼ cup (125 mL) ketchup
1 Scotch bonnet peppers (optional)
1/2 lb (225 g) Homemade Flag Dumplings (see recipe)
1 ripe but firm avocado, cut into slices for garnishing
multi-grain brown bread for garnishing
Fresh Italian parsley for garnishing
1. Soak beans covered in water by 1-inch overnight in a large bowl. Shell the beans,
discarding the outer layer (slides off easily) and set aside in a medium bowl. Preheat oven to 325°F.
2. In a large 7-quart (7 L) wide-bottomed Dutch Oven, add the beans with 4 cups (1L)
water. Place the pot over high heat, bring to a boil, immediately lower heat to simmer for 25
3. Using an immersion blender, carefully purée the beans into a bean broth. Add all remaining ingredients (except for dumpling recipe) for the soup, stir, cover with water by 1-inch, bring up to a boil, transfer to oven and let cook for 1 hour or until potatoes are done when pierced.
4. Carefully add dumplings (one at a time) and stir. Return to oven and cook for an additional 15 minutes.
5. Serve at once garnished with slices of avocados or multi grain bread and fresh parsley.