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Eat Well Apr. 28. 2020
Soups

White Bean Soup With The Best Broth Ever

Apr. 28. 2020
Soups
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method Membership

The ever-versatile and nutrient-dense dried bean is getting the credit it deserves with this White Bean Soup With The Best Broth Ever.

When it comes to cooking, the versatility of legumes is nearly endless! From cold bean salads to black bean brownies, the list goes on and on. Beans are great as a side on their own, pureed into a bean dip, cooked in a soup, or mixed into your favorite veggie burger.

What you might be missing, however, is just how good beans can be when they are the star of the show. Our love of beans is endless, but we always come back to a recipe that is perfectly simple — White Bean Soup With The Best Broth Ever.

Healthy  Hack

The key to getting the absolute most out of your humble dried beans might be easier than you think. The trick to remember is, it’s not what you put in the pot, you can literally use whatever you like, or have on hand! The real key to the perfect pot of beans is a couple of simple techniques, and we’re here to help break them down.

Plan ahead

First on the list is soaking. By soaking your beans in salted filtered water the night before, not only do you rehydrate your beans for more even cooking, you also speed up the cooking time and the salt in the water helps bring out the natural flavors of your beans.

Salt

Beans can take ALOT of salt, so don’t be afraid to throw in a few extra pinches early in the cooking process. One thing to remember, if you salt beans too late in the cooking process, your broth will be extra salty, but your beans will taste bland.

Slow and Steady

When cooking beans, patience is key. And just as important as patience is the temperature you cook your beans. We suggest cooking your beans at a bare simmer, which means as few bubbles as possibles. Beans have thin, delicate skins, and cooking them at a low temperature helps keep the broth clear and your beans intact.

Stripped

Beans are a delicious type of legume packed with plant-based protein and energizing carbohydrates!

When we say beans, we’re referring to examples like pinto beans, black beans, navy beans, and many more! While not quite a lentil or a pea, they fall under the same overarching category; legumes. Beans can be purchased dried or canned at just about any major grocery store. Both options are nutritious, viable options.

Health Benefits Of Beans:

Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility.

Beans are also known for their antioxidant content. Polyphenols and flavonoids are responsible for protecting your cells from free radicals.

The Recipe

Serves 6-8

Print

Ingredients

1 pound dried beans, such as corona, cannellini,  or casoulet beans.

1 large onion, peeled and cut in half

3 cloves garlic, finely sliced

1 large carrot, cut in half

2 ribs celery, roughly chopped

1 lemon, cut in half

2 bay leaves

1/4 cup olive oil

1 tablespoon ground cumin

1/2 tablespoon ground coriander

salt and pepper to taste

Directions

Step 1

The night before cooking, place beans in a large bowl and fill with 6 cups cold, filtered water. Allow beans to soak for 8-16 hours.

Step 2

Drain and rinse beans, and place them in a large dutch oven. Fill dutch oven with filtered cold water, until beans are covered by about 2-inches of water.

Step 3

Add remaining ingredients to your Dutch oven and bring water to boil. Once boiling, reduce heat to a bare simmer and cover.

Cook on low heat until beans are creamy and tender. Using a slotted spoon, remove carrot, celery, onion halves, and lemon halves and add them to your compost bin.

Step 4

Your beans are ready! We like to enjoy our beans with wilted leafy greens, fresh avocado, green onions, and whatever tender herbs we have on hand.

Enjoy!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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