Easy White Bean Soup

We love beans in every variation, so I created this easy and quick soup recipe. Beans are incredibly healthy and make a positive contribution to our diet and overall well-being. Here are some reasons why beans are a fantastic addition to meals:

Nutrient-Rich

- High in protein: Beans are an outstanding source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.

- Fiber-rich: Beans are loaded with dietary fiber, which supports digestion and may lower the risk of certain diseases.

- Vitamins and minerals: Beans offer essential vitamins and minerals, including iron, magnesium, potassium, folate, and B vitamins. These nutrients play a vital role in maintaining overall health.

Health Benefits

- Heart health: Beans' high fiber content can help lower cholesterol levels, reducing the risk of heart disease. Additionally, potassium promotes healthy blood pressure levels.

- Blood sugar regulation: Beans have a low glycemic index, meaning they cause a gradual rise in blood sugar levels. This makes them a smart choice for managing blood sugar, particularly for those with diabetes.

Weight management: Beans' combination of protein and fiber helps you feel full and satisfied, aiding weight management and reducing the likelihood of overeating.

Gut health: Bean fiber serves as a prebiotic, nourishing the beneficial bacteria in your gut and promoting a healthy digestive system.

Versatility

- Culinary uses: Beans are versatile and can be included in various dishes, from soups and stews to salads and side dishes. They can also be mashed, pureed, or used as a meat alternative in numerous recipes.

Environmental Impact

- Sustainable crop: Beans are a sustainable crop that requires less water and fewer resources than animal-based protein sources, making them eco-friendly for our diets.

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White Bean Soup

2-3 servings

Ingredients:

- 1 can of cannellini beans, drained and rinsed

- 1/2 onion, finely chopped

- 2 cloves garlic, minced

- 1 bouillon cube

- 1 stalk celery, chopped

- 2 carrots, diced

- 1 tablespoon tomato paste

- 1 tablespoon paprika

- 1 teaspoon dried mint

- Fresh parsley (optional)

- Fresh thyme (optional)

- Salt and pepper to taste

- 2 cups water

Instructions:

1. Prepare the vegetables: Heat a small amount of olive oil in a medium pot over medium heat. Add the chopped onion, celery, and carrots—Sauté for about 5 minutes, or until the vegetables have softened.

2. Add garlic and tomato paste: Add the minced garlic and tomato paste to the pot. Stir well and cook for 2-3 minutes to release the flavors.

3. Add beans and seasonings: Place the beans in the pot. Mix in the paprika, bouillon cube, dried mint, and fresh parsley or thyme (if using).

4. Add 2 cups of water and bring the mixture to a boil. Once it reaches a boil, reduce the heat to low, cover it partially, and simmer for about 20 minutes to allow the flavors to meld.

5. Taste the soup and season with salt and pepper according to your preference.

6. Serve and garnish with extra fresh parsley or thyme, if you like.

We enjoy a nice, crunchy baguette with a cucumber salad on the side.

Bon appétit!