White Bean Soup

My dad is visiting me these next two weeks, so we’re making some of his favorites. Today, it’s all about the white bean soup. This soup is light but satisfying, which is the name of the game in this here glow kitchen. While there are veggies in this dish, we don’t overload on them so that the white beans can shine. This soup is best served aside or atop rice.

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White Beans: are one of the most concentrated food sources of detoxifying enzyme molybdenum, are low on the glycemic index, keep cravings at bay, lower the risk of heart disease and adult-onset diabetes, slow the absorption of carbohydrates (and thus body fat), prevent premature aging with their high-antioxidant content, and are very high in magnesium and thus helpful for handling stress and preventing celiac disease and gastrointestinal problems.

White Bean Comfort Soup

by Aylin @ Glow Kitchen

Keywords: soup vegan vegetarian white beans

Ingredients

  • 1 cup dried white beans
  • 1 carrot
  • 1 white onion
  • 1 green pepper
  • 4 cloves garlic
  • 1 tomato
  • 1 tbsp extra virgin olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1 tsp tomato paste
  • 1 tsp mustard
  • Dill or parsley for garnish

Instructions

Soak 1 cup of dry beans in a bowl with water. Let soak overnight, rinse, then put in a medium size pot with enough water to leave one inch between the surface of the beans and the top of the water. Boil for about 5 minutes. You are not cooking the beans entirely through, since they will cook in the soup later. This just gives them a head start. Drain the beans before preparing the base of the soup.

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Chop the carrot, onion, pepper, and tomato. Sauté the all the vegetables but the tomato and garlic in a pot with one tablespoon of olive oil, salt, pepper, paprika, and cumin over medium heat. Just as the onion begins to turn translucent, add the heaping teaspoon of tomato paste, a teaspoon of mustard, and four garlic cloves (peeled, mashed, but not chopped). Mix until thoroughly combined.

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Add the white beans and tomato. Stir until combined thoroughly. Next add water, about four cups of water, or enough until there is an inch from the top of the bean mixture and the top of the water. Bring to a boil and then reduce to a simmer for approximately 30 minutes.

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Add additional water, 1/2 cup at a time, if the beans and vegetables are absorbing too much water or too much has evaporated. You want the soup to retain some of its liquid.

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When finished, the white beans should be tender and the broth fragrant, steaming, and perfectly seasoned.

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Serve with a garnish of fresh dill or parsley, which add a delightfully aromatic touch.

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Enjoy this protein-packed, healthy, and filling dish!

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Bon Appetit!

xo Aylin

Lite White Bean Hummus

It may not be the most photogenic of side dishes (nor is the process particularly pretty lookin’), but the result most certainly MAKES any meal. This white bean spread/dip is just like hummus, only lighter. It’s not as dense as hummus and has a softer, more subtle taste. But, similar to hummus, it’s addictive and gone in a good 5, okay 4, hefty dives of Mr. Spoon.

What makes this version so good is the secret ingredient you can’t even taste – black olives!

White Bean Hummus

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Ingredients:

– 1 can (14.1 oz) white beans

– 1/2 tsp salt (the olives add some as well)

– 1/2 tsp pepper

– 1 tsp cumin

– juice of 1 lemon

– half handful of black olives (pitted)

– 1 tsp diced garlic

Servings: 2

Directions:

Rinse the beans and place them in a food processor.

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Add the rest of the ingredients: salt, pepper, cumin, lemon, pitted olives, and garlic.

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Process, pouring in the olive oil while it goes.

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One last jooj and all is done!

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Garnish with goat cheese or some tomatoes and parsley (for some color contrast, I should have done that in retrospect).

Spread on toasted pita, dip into with crackers, mix into a salad, or do what I do and eat it by the spoonful.

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Enjoy!

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Bon Appetit!

xo Aylin