Bowl of Veggie and Bean Soup
This soup is a lovely combination of easy to find veggies, a tomato base and hearty beans. It feels perfect for these days where it is warming up during the day and cooling off at night. It also seems like the perfect thing for this in-between time as we move from spring into summer. Seasons changing. New growth. And as I think about this year, coronavirus, extended time at home and heightened anxiety. This soup is fresh and lively and it is warm and comforting.
A couple things to note about the ingredients:
Garlic - is excellent for your immunity and has many antibacterial properties, it is also rich in sulfur which plays a critical role in our detoxification system, joint tissue health, and metabolism
Tomatoes - are high in lycopene, an antioxidant that helps prevent disease, and they are a highly anti-inflammatory - especially when combined with olive oil
Kale - is a cruciferous vegetable which is full of vitamin C (an anti-inflammatory vitamin) and vitamin K (important for blood clotting and bone health) and contains minerals such as calcium, copper, and iron, along with plenty of fiber
Beans - are a complex carbohydrate full of fiber, which helps prevent blood sugar from rising too rapidly after a meal, they are also full of antioxidants and folic acid, and can be combined with other foods to make a complete protein
I’m going to give you the recipe how I made it - with what I had on hand - and alternatives that might be easier to find for you. There are options here. Make it easy. Make it work for you. It will be delicious.
Recipe: Springtime Veggie and Bean Soup
Ingredients:
Extra-virgin Olive Oil
4-5 spring onions (or a medium onion), diced
4-5 celery stalks (or less if you don’t have them), diced
4-5 medium carrots (or less if you don’t have them), diced
Salt
Pepper
2 garlic cloves, thinly sliced
1 large can crushed canned (or 2 cups fresh tomatoes in their juice)
2 cans white beans (or three cups cooked beans), drained and rinsed
1/2 cup freshly grated Parmesan (optional)
3-4 cups water (or stock if you have it)
1 large bunch of lacinato kale (or another kind of kale or cooking green), thinly sliced
Assembly:
Over medium-high heat set a large Dutch oven or stock-pot, add 1 tablespoon olive oil. When the oil starts to warm up add the onion, celery and carrots. Season well with salt and pepper. Reduce the heat to medium and cook, stirring occasionally, until the vegetables are tender, about 15 minutes.
Make a hole in the center of the pot, then add another tablespoon of olive oil. Add the sliced garlic and let it sizzle gently until it gives off an aroma. This happens quickly, so be ready for the next step.
Before the garlic begins to brown add the tomatoes. Stir, taste and add salt as needed. Let the tomatoes simmer for about 6 minutes, until they have cooked down a bit. Next add the beans, the cheese and enough water to cover. Add another tablespoon of olive oil. Stir until combined, then bring the soup up to a simmer. Add the kale and bring to a simmer again, adding more water as needed to cover all the veggies.
Cook until the flavors have melded and the greens are tender, about 15-20 minutes more. Taste and adjust for salt (I added a pinch more at this point to really help bring out the flavors of the veggies). This soup is chunky and thick, add more liquid at this point if you want a lighter soup.
Serve with a little more grated parmesan on top if desired.
The soup will store in the refrigerator for a few days, or stash the remaining soup in the freezer like I do to pull out when a quick healthy meal is needed in a pinch. Always bring it back to a boil before serving from frozen.
This recipe was adapted from the cookbook Salt, Fat, Acid, Heat by Samin Nosrat.
