Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Recipe Connection: Tuscan Bean Soup

March 6th, 2009 · 14 Comments · Recipes

Find this recipe, updated and with even more frugal tips and transformation options, along with 29 other bean recipes and a ton of information on cooking dry beans, the health benefits of beans, and ideas for bean haters in The Everything Beans Book, available now at Kitchen Stewardship!



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:

Tuscan Bean Soup
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Recipe type: Soup
Author: Katie Kimball
Ingredients
  • 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
Instructions
  1. Heat oil over medium heat.
  2. Add onion and herbs; cover and cook until onion is soft, 5-8 minutes.
  3. Add garlic and cook 1 minute more.
  4. Stir in broth and drained beans, increase heat to high, and bring to a boil.
  5. Reduce heat and simmer 5 minutes.
  6. Using a slotted spoon, transfer 2 cups of beans to a bowl and set aside.
  7. 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.
  8. Return soup and beans to saucepan; heat to a simmer. Stir in spinach.
Notes

This is a great soup for dipping sandwiches — grilled cheese is good, grilled mozzarella cheese with sauteed red onions and sliced mushrooms even better!
Also yummy with Whole Grain cornbread or Biscuits.

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.

Super foods:  4

Cost:  $2.00-4.50, depending on if you use canned or dry beans and homemade or store-bought broth

timesaverTimesavers:  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!

If you missed the last Monday Mission, click here.

I’m also entered in “Busy Night Meals” at Life as MOM.

 


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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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