tuscan bean everything
This soup is from Cookin' with Mima and the dip is inspired by this fabulous little hole in the wall called Supper in NY. My edit of the recipe as follows:
SOUP
✧ 1 c onion, diced
✧ 1 c celery, sliced
✧ 1 c carrots, diced
✧ 4 cloves garlic, minced or pressed
✧ 1 tsp pink Himalayan salt
✧ 3/4 tsp fresh cracked black pepper
✧ 1 tbsp fresh oregano or 3/4 tsp if fresh not available
✧ 1 tbsp fresh cilantro or 3/4 tsp dry if fresh not available
✧ 1 tbsp tomato paste
✧ 5 c free-range chicken bone broth
✧ 2 tbsps avocado oil
✧ 3 15 oz cans of white cannellini beans, drained and rinsed
✧ 1 whole lemon, squeezed
✧ 1 handful fresh, organic spinach
DIP
✧ Remainder of white cannellini beans
✧ 1 tbsp onion powder
✧ 1 tbsp garlic powder
✧ 1 tbsp red pepper flakes
✧ 1 tsp pink Himalayan salt
✧ 1 tsp fresh cracked black pepper
✧ Drizzle in EVOO, enough to fully coat beans
NOTES
꩜ Shop organic (spices & oils included) & in season whenever possible, plus make sure to fully clean all residue off produce with baking soda prior to cooking.
꩜ I love all of the Eden brand beans, they’re next best things to self soaking/prepping, they even use kombu!
INSTRUCTIONS
1. Dice onions, carrots, slice the celery and press garlic
2. Add the oil to a large pot on medium heat, add carrot, celery, onions and garlic — sauté for 1-2 mins
3. Add spices, salt and tomato paste, mixing well, sauté for about 1 min
4. Add veggie broth, cover and cook for about 20 mins
5. While soup is simmering, prep dip — combine all ingredients and voilà — you won’t even believe how good this is, you may even just want to pick at it with a fork like me, sans bread ;)
6. Add beans, cover and cook for another 10 mins
7. Taste to adjust spices and salt
8. Add a handful of spinach and cook for 5 mins
9. Add lemon juice and remove from the heat
10. Serve in a bowl, garnish with fresh chopped parsley and parmesan cheese and for all the bread eaters, you may want to enjoy with a fresh baguette!
Some functional food for thought —
CANNELLINI BEANS
High in fiber, low in fat, cannelloni beans are nutrient dense, loaded with calcium and iron, as well as potassium, folate.
EITHER CANNED EDEN BRAND OR BOXED BEANS
While soaking your own beans is hands down the most preferable option, for all convenient intents and purposes, boxed beans my only alternative when not purchasing Eden brand beans. Not only are they fresher tasting, there is no BPA or BPS in the lining, which can seep into the food of many canned foods. BPA and BPS has been linked to a multitude of negative health effects from impaired brain function, memory and learning, depression, heart disease, type 2 diabetes, breast cancer and fertility problems. So, if you aren’t soaking the beans yourself and can’t find Eden brand beans — go boxed!
SPINACH
There’s good reason Popeye downed so much spinach! Loaded with vitamins and minerals, including Vitamin A, B6, B9, C, E, K1, folic acid, iron and calcium, spinach offers a powerful antioxidant punch, promoting healthy skin and immune function. Spinach is also doused in multiple important plant compounds, including lutein and zeaxanthin, which is linked to improved eye health, and quercetin, which is may ward off infection and inflammation.
AVOCADO OIL
EVOO isn’t the only super oil out there! Rich in a multitude of antioxidants (including vitamins A, E, B12), improving skin and wound healing, avocado oil is also swimming in heart-healthy fat, oleic acid, which is thought to possibly reduce the risk of chronic conditions such a heart disease and dementia. Additionally sited to reduce total and LDL (bad) cholesterol, inflammatory cytokines and blood sugar, as well as symptoms of arthritis! And it doesn’t stop there, avocado oil is high in lutein, an antioxidant that can only be obtained from your diet and has major benefits for the eyes, known to possibly reduce the risk of cataracts and macular degeneration. Additionally, avocado oil enhances the absorption of nutrients, as some nutrients, need to be combined with fat in order for our bodies to absorb them, such as the fat-soluble vitamins A, E, D and K, as well as carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin. Finally — avocado oil can be used on anything, particularly when cooking on high heat, as it has a whopping 520 degree smoke point!
PINK HIMALAYAN SALT
Since pink Himalayan salt is less processed than table salt, your body has an easier time processing it, as it doesn’t require as much water to clear out the excess sodium! It also contains more than 80 minerals and elements, including potassium, iron, calcium and iodine, aiding our body’s natural detoxification process and promotes the removal of bacteria. This can even help lower blood pressure, as iodine supports our body’s electrolyte balance, also allowing our intestines to absorb more nutrients.
As with everything I make, I love to know the ingredients will fuel not only a beautiful plate, but a beautiful feeling inside. Steeped in the culture of being raised in Japanese and Italian homes, I understand the magnitude of importance food holds. I also believe in the philosophy of eating to live versus living to eat. It really is not about deprivation, it’s about remaining mindful and raising the vibration — no matter how incredible something taste’s, it’s also about how it “tastes” to our minds, bodies and souls that will keep the true “deliciousness” with us long past the moment of actual consumption. Pillars I continue to remind myself:
1. The quality of ingredients matter.
2. Less is always more.
3. Think loving thoughts while cooking and the food will taste better! #truth
4. Remain present while enjoying the intimate act of eating, it’s a game changer.
With love & gratitude, cheers to your good health!
medical disclaimer: all information is intended for general information purposes only and should not be considered as personal medical advice. individuals should always consult their healthcare provider before administering any of the suggestions made on thebalancedcalm.com to ensure they are appropriate for their specific circumstance.
