Kimi over at The Nourishing Gourmet is hosting a Nourishing Frugal Recipes Carnival today. The goal is to show that you CAN cook healthy, nutritious meals and stay within a budget. I can’t wait to get some new ideas for my meal planning!
Here is my contribution to the cause:
- 2 Tbs. olive oil
- 3 garlic cloves, minced
- 1 medium onion, diced
- 4 c. chicken stock (or vegetable broth, see below)
- 5 oz. baby spinach (organic if possible)
- 3 cans white (great northern) beans, drained and rinsed
- (or about 2-3 cups dry beans, soaked and cooked)
- 1 tsp. each thyme, oregano
- ¼ tsp rosemary or marjoram
- salt and pepper to taste
- Heat oil over medium heat.
- Add onion and herbs; cover and cook until onion is soft, 5-8 minutes.
- Add garlic and cook 1 minute more.
- Stir in broth and drained beans, increase heat to high, and bring to a boil.
- Reduce heat and simmer 5 minutes.
- Using a slotted spoon, transfer 2 cups of beans to a bowl and set aside.
- Puree remaining soup in 3 small batches in blender until smooth. Note: you can skip the pureeing or use a stick blender in the pot if you have one.
- Return soup and beans to saucepan; heat to a simmer. Stir in spinach.
Super foods: 4
Cost: $2.00-4.50, depending on if you use canned or dry beans and homemade or store-bought broth
Timesavers: Cook your dry beans in the pot you’re going to use for soup. I say cook the whole bag and freeze the leftovers in 1 1/2 cup portions (equal to one can) for use in future recipes. Drain the beans in a colander and leave them in the sink while you use the pot to make the rest of the soup, then just plop the beans back in. Fewer dishes makes Katie a happy girl!
15 minutes! If you have pre-cooked beans or use a can, this recipe is on the table in 15 minutes. Fabulous!
To make vegetable broth: If you use dry beans, just throw in a carrot, 2 celery stalks, a quartered onion, some salt, and 4 cloves unpeeled garlic. Cook 4-8 hours, and make sure you drain the bean broth into a bowl. Toss the veggies — all their nutrients are now in your broth. You can use the broth in your soup now, and add any leftovers to anything you make that week that needs a little water added (chili, cooking brown rice, etc). It’s not quite as tasty this way as with chicken stock, but it’s a good vegetarian option.
Remember to come back Monday for a Meatless Meals Carnival here at Kitchen Stewardship!