I love soup, it is a great way to sneak extra veg into your children’s diets (or your own), it is warming, cozy, a real comfort food. I love soup for lunch or for a light dinner and I love that it can be so quick and easy as well as an inexpensive way to feed the whole family. To save time I usually make a double batch of soup so that we have enough have a meal now and save one for later in the week (or month if half gets frozen). I will sometimes spend 30 minutes making a soup on a Saturday morning (while the rest of the house sleeps) and then use it for a couple of lunches in the week. I love left over soup. It is almost always better after it has been sitting overnight in the fridge. Yum!
This soup is packed full of nutrient dense greens and legumes so you can count it toward your 8 portions per day. It is full of therapeutic foods that support liver and bowel function so is a great soup to have when you are trying to support your detoxification pathways and your immune health. Studies are coming out showing how the balance of microbes in your gut effects your risks of severity of symptoms if you contract the COVID-19 virus so get this tummy loving soup in you. Oh, and it will fit in with your Veganuary eating plan if you are participating this year.
Perhaps most importantly, it is super delicious. This is definitely a case of the sum being greater than its parts. Don’t believe me? Try it. I dare you.
Beans and Greens Soup
Makes 8 servings (1 serving ≈ 11⁄2 cups)
Ingredients:
4 cups sliced yellow onions (approximately 3 or 4 onions)
1⁄4 cup extra virgin olive oil (yes a 1/4 of a cup, trust me)
3 garlic cloves, minced (I use 4 because I LOVE garlic)
2 cans white cannellini beans, drained & rinsed
1 large branch fresh rosemary (6–7 inches)
2 litres low sodium chicken (or vegetable) stock or broth
1 bay leaf
6 cups chopped greens such as escarole, spinach, bok choy or kale
1⁄2 teaspoon sea salt
1⁄2 teaspoon black pepper
Directions:
In a large stockpot over low to medium heat, sauté the onions with the olive oil until the onions are translucent, about 5–10 minutes.
Add the garlic and cook over low heat for 2 more minutes.
Add the drained white beans, rosemary, stock, and bay leaf. Cover, bring to a boil, and simmer for 30–40 minutes, until the beans are very soft.
Remove the rosemary branch and the bay leaf. In small batches, purée in a food processor, or leave soup in pot and use a stick blender to purée.
Return soup to the pot to reheat. Add the greens and cook until they are wilted and gloriously bright green. If you are using escarole or kale, they will need a few minutes longer than more tender greens. Season with salt and pepper before enjoying with a chunk of crusty bread.
Happy winter warming.
To Wellness!
April