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
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. Return soup and beans to saucepan; heat to a simmer. Stir in spinach. Note: you can skip the pureeing or use a stick blender in the pot if you have one.
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!
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.
Hungry for more? Related posts:
- Real Food Face-Off: Nourishing Traditions vs. Nourishing Days
- October Fest Carnival of Super Foods: Broth/Stock Recipes
- October Fest Carnival of Super Foods: Beans and Legumes Recipes
- Making a Healthy Meal from Packaged Recipes
- Beans are Frugal: I’ll Analyze Your Menu Plans to Help you Include More!
Nourishing Frugal Recipes Carnival // Mar 6, 2009 at 10:33 am
[...] Katie, from Kitchen Stewardship, shares a lovely Tuscan Bean Soup recipe. [...]
Sounds like a great soup! I am also the same way about using the same pot to do my beans as my soup. I’m all about less dishes!
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Twitter: sarahsmusings
// Mar 7, 2009 at 5:19 pm
Yum! Looks like a great recipe . . . and I’ve been meaning to make a large batch of beans and freezing them so they’re as “handy” as a can of beans too! Great frugal tip!
Best,
Sarah
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I had plans to make this soup yesterday, but I home-made the white beans and let them cook too far. They fall apart when touched. Any ideas for using white bean puree (hehe)?
Michelle´s last blog ..Blueberry Breakfast Cobbler
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Katie Reply:
January 27th, 2010 at 10:53 pm
Michelle,
Katie
Sure! There are interesting sandwich spread recipes that start with white beans (just Google search it), or you could add seasonings and pan fry them for tortillas, or just add the puree in half cup servings to taco meat, chili, or anything you can think of. My mom does that and you can’t even tell you’re getting an extra boost of protein! Even blended soups are tasty; you could just make the soup as written and I bet it would still be great. The 3-bean soup recipe on this site is 100% blended – kids love it b/c it’s so easy to eat!
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Michelle Reply:
January 29th, 2010 at 1:09 pm
Thanks for your time and for giving me some great suggestions, Katie!
Michelle´s last blog ..Blueberry Breakfast Cobbler
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Thanks for checking it out, Stephanie! I follow your blog as well, and I’ve learned a lot from you lately.
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If you are a container re-user, the 16 oz plastic tubs from sour cream, cottage cheese, etc, are just right to make “1 can” of beans for the freezer. They are plastic #5 PP which has no BPA.
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