When I think of comfort food, especially during the cold winter months, nothing beats a hot bowl of soup. Each spoonful is like a warm blanket and a hug, and who doesn’t love that?! For this recipe I used one of my favorite foods, the simple, yet powerfully nutrient-dense bean. Here is the low down on why beans are a staple in my kitchen pantry.
While I used cannelini beans for this recipe, you can substitute with garbanzo beans (chickpeas) or others. Beans are budget-friendly and to get even more bang for your buck, you can purchase in bulk. If however, you are short on time, you can grab some canned, low-sodium beans at the grocery store. I consider beans super foods because they are packed with protein, soluble fiber and can be consumed in a variety of ways-salads, soups, casseroles, desserts, and the list goes on.
The soluble fiber in beans is particular helpful in binding to toxins in the bile that is produced by your liver. Bile is important because it helps to break down fats and transport heavy metals out of our bodies. This soluble fiber also helps to remove excess cholesterol, one of the main components of bile. Our gut bacteria ferment this fiber into acids which help to boost our immunity. An added bonus to eating fiber-rich beans is the satiety factor which is always a plus! If beans pose a challenge to you I recommend you start with 1-2 Tbsp which you can add to your next meal, and slowly work your way up to 1/2 cup, which will provide you with about 5 g of soluble fiber.
This soup is super simple, plant-forward and hits the spot when you crave some culinary comfort. Enjoy!
1 can low-sodium Cannelini beans
2 chopped celery stalks
2 chopped carrots
1 chopped onion
2 Tbs olive oil
3 cups low sodium veggie stock
1 cup chopped parsley
1 tsp pink Himalayan salt
3 Tbsp fresh or dried thyme
Heat olive oil in a large pot on medium-high and add onions. Sautee for about 3 minutes and add celery and carrots, salt and thyme. Allow flavors to marry and sautee for another 5 minutes. Add beans, stock and bring mixture to a boil. As soon it boils, turn the heat to low and simmer for about a half hour, until all veggies are tender. Add chopped parsley a few minutes before turning off heat and enjoy!
Wishing you Happy & Healthy Cravings 🙂