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.

IMG_9690

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.

IMG_9550IMG_9552IMG_9554IMG_9556

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.

IMG_9561IMG_9566IMG_9570IMG_9578IMG_9582IMG_9586

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.

IMG_9591IMG_9593IMG_9597IMG_9599

IMG_9652

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.

IMG_9687

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

IMG_9675

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

IMG_9665

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

IMG_9677

Bon Appetit!

xo Aylin

Creamy Coconut Lentil Soup

It may not look like one of the tastiest soups you’ve ever had, but it just may be. This is a popular combination of coconut, lentils, and veggies. The coconut gives the soup a sweet flavor profile despite the warmth and density provided by the other ingredients. It shakes up soup-time a little with a unique combination.

IMG_3628

Creamy & Chunky Coconut Lentil Soup

by GK

Prep Time: 30 minutes

Cook Time: 20 minutes

Ingredients (Serves 4-6)

  • 1 tbsp olive oil
  • 2 cups yellow or red lentils, rinsed
  • 2 carrots, chopped
  • 1 zucchini, chopped
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tsp coriander
  • 1 can coconut milk
  • 4 cups water

Instructions

Roughly chop the carrots and zucchini and toss atop oil in a pot on medium heat with lentils, salt, pepper and coriander. Fold the ingredients together, being careful not to burn the lentils.

Add the coconut milk and water. Close the lid of the pot and when the soup reaches a boil, lower the heat to bring the mixture to a simmer.

Let simmer for approximately 15-20 minutes, or until the lentils as well as the carrots and zucchini are cooked through.

Eat as is, with chunks in tact, like I do. But, you can also let the mixture cool, puree it, and then reheat for a smoother soup.

Enjoy!

IMG_3596IMG_3598IMG_3601IMG_3602IMG_3605IMG_3608IMG_3609IMG_3614IMG_3616IMG_3621

A sweet, yet comforting soup.

IMG_3633

IMG_3622

IMG_3641

Bon Appetit!

xo Aylin

Kitchen Sink Soup

Mmmm. Sounds good, eh? Bear with me. In the Winter months, the body craves warmth. I like to call the soups I make “kitchen sink” soups, because they are essentially made with everything (veggies) left in my kitchen, save for the sink.

The ingredients I used will be different than those I use for this same “recipe” next week, because I’m bound to have different vegetables hanging around leftover from the work week.

This past Sunday I made a blended soup of carrots, red pepper, kabocha squash, dill, parsley, onion and garlic. The verdict: never can go wrong. Whatever the combination of vegetables is, you’re always going to end up with an earthy, warm and oh-so-comforting result.

P.S. No fat. No salt. Only goodness all around.

This week’s recipe happened to be filled with everything Winter skin could possibly crave for: Vitamin C, beta-carotene and Vitamin A. This fiber-rich soup also does wonders for digestion.

 

Blended Carrot & Kabocha Squash Soup

IMG_2829

Ingredients:

6 medium-sized carrots

2 red bell peppers

1 white onion

2 cups kobacha squash, chopped

3 cloves garlic, smashed

1 tsp pepper

4-6 cups water

handful of chopped parsley

handful of chopped dill

salt, to taste (optional)

Serves: 4

Directions:

Chop everything in even-sized pieces so they cook at the same rate. For the red pepper, make sure to remove the seeds, and for the garlic, just crush it.

IMG_2756IMG_2759IMG_2760IMG_2761IMG_2762IMG_2763IMG_2764IMG_2765IMG_2767IMG_2768IMG_2769IMG_2771IMG_2773IMG_2774IMG_2775IMG_2777IMG_2778IMG_2800

Bring the mixture to a boil, then reduce the temperature to medium-low so it simmers for another 20-30 minutes.

Check the tenderness of the veggies with a fork—should be soft and easy to poke through.

IMG_2805

While the soup is still hot, add the handful of chopped herbs (parsley and dill), and then put mixture into refrigerator to cool. Letting it set and cool allows for the flavors to marry with one another and develop a deeper taste. Also, if using a blender, nothing good every came out of blending blazin’ liquids…trust me.

IMG_2814

IMG_2815

Once cool, remove a few big scoops full of the veggies so you can add it back to the blended mixture for some texture.

IMG_2819

IMG_2824

Blend away, making sure to add the liquid part of the soup slowly into the cooked veggies so you can control how thick/thin the soup becomes.

IMG_2825

When finished blending, combine the mixture with the reserved chunks back into the cooking pot and warm up for eating.

IMG_2832

Guiltless and a perfect way to keep warm in the Autumn/Winter months.

IMG_2837

Sprinkle with a bit of salt as you see fit, but try to enjoy it in its purest form, appreciating the tastes of the veggies and herbs.

IMG_2847

Bon appetit!

xo Aylin