RECIPE: Hearty Bean and Red Pepper Soup with Roasted Marrow Bones


For centuries, almost in every country in the world, pulses have been ingredients in traditional nourishing dishes. Here in South Africa, we have been eating umngqusho (samp and beans), Isophu,“Cape Malay biryani’s with lentils, dhal curries, split pea and pork knuckle soup, warming winter lamb and bean stews and hearty bean soups.


Now, pulses – dried peas, beans, lentils and chickpeas – have been recognized by the United Nations (UN) for their substantial contribution to health and nutrition, and for their role in improving the environmental sustainability of farming practices.  As such 2016 has been declared the International Year of the Pulses.  The mandate is to position pulses as a primary source of protein and other essential nutrients.


Pioneer Foods, marketer of the Imbo and Crossbow ranges of pulses, has thrown its weight behind the campaign with various projects to increase awareness of the usage and healthy values inherent in pulses.

Hearty Bean and Red Pepper Soup with Roasted Marrow Bones

For many, dried pulses such as red speckled beans, kidney beans, small white beans, samp and bean mix, soup mix and split peas play a major part in a typical sustaining winter diet.  Pulses are an alternative and excellent source of protein, and are super affordable.


Looking at the nutritional value and composition of pulses it is clear why they contribute to health. Pulses are a nutrient dense food, which means that per gram, they have a high concentration of nutrients while low in energy.  They are low GI, high in fibre and contain protein, vitamins and minerals.  They are also gluten-free.


To promote good, nutritious and healthy meals, Pioneer Foods has commissioned a range of recipes that are both delicious and easy to prepare.  Please find this delicious recipe by my foodie friend, Errieda du Toit.  I love the touch of roasted bone marrow.



Hearty Bean and Red Pepper Soup with Roasted Marrow Bones


Hearty bean and red pepper soup with roasted marrow bones

Serves 4 – 6


250g Imbo or Crossbow dried red speckled beans

2 onions, peeled and chopped

30 ml (2 tbp) cooking oil

2 medium potatoes, peeled and cubed

3 red sweet peppers, deseeded, cut into strips or chopped.

2 carrots, peeled, finely chopped or grated

3 ripe tomatoes, cut into chunks

2 garlic cloves

Salt and pepper

500 ml (2 cups) chicken stock

1 – 2 marrow bones per person (optional)



  1. Soak and cook the beans according to the instructions on the pack.
  2. In a large saucepan, heat the oil and fry the onions until softened. Add the red pepper strips, garlic and carrots. Cook for a few minutes over medium heat, stirring now and then.
  3. Then add the tomato with a few tablespoons of the chicken stock, stirring while it cooks.
  4. Now add the rest of the stock, taste and season well and simmer for 15 minutes.
  5. If serving your soup with the marrow bones, preheat the oven to 230 °C and bake the marrow bones, well-seasoned with salt, while the soup is cooking. The marrow bones are ready when it starts to separate from the bone.
  6. Add the cooked and drained beans to the simmering broth and heat through. For a chunky soup, serve as is, or puree the soup in small batches with a blender or masher, then return to the pot and reheat over low heat for 5 minutes.
  7. Serve with the warm marrow bones and toast.

Hearty Bean and Red Pepper Soup with Roasted Marrow Bones


Thuli’s Tip:

You may also want to try out this recipe 👇

Isophu Yombona (Mealies and Bean Soup)

About Author


Thuli Gogela is a Food Technologist with 8 years of experience developing products in food manufacturing. She is dedicated to discovering wholesome traditional dishes and recipes with a distinctive taste from different parts of the African continent. Thuli is well known for her food blog, Mzansi Style Cuisine which was established in 2010. She saw a gap in the traditional food market that people were hungry for. From there, it didn’t take long to build her brand. In 2013, she started writing a recipe column for the Cape Times for and has collaborated with some of the biggest brands in South Africa namely, Knorr, Nedeburg Wines, First Choice and Spekko rice. Not only does Thuli feature traditional African dishes, she’s also open to developing recipes, food consultations and brand collaborations.

Comments ( 2 )

  • Lauren Greve

    Ooh I love my beans! They are so high in protein and Thiamin, Magnesium, Phosphorus and Manganese. They are also an excellent source of fibre! I eat beans a few times a week. Yum yum!

    • Thank you for your comment Lauren! Looks like you’ve snatched yourself a hamper. We’ll be in contact with you shortly! 🙂

      Thuli Xx

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