How about something that is warming, hearty, and good for you on these nights that winter just does not want to relax its grip on many of us here in the United States?
First, the “good for you” part. We all know that the Mediterranean diet has been declared the healthiest diet for us now for three years in the row! Unlike other diets that are extremely restrictive, hard to follow, or, eliminate entire food groups, this is more of a way of living than a diet in a restrictive sense. The Mediterranean diet is characterized by a focus on the foods that some of the world’s longest-living people ate for most of their lives. There is no surprise that the cornerstone of this lifestyle is seasonal ingredients, vegetables, whole grains, beans and seeds.
So, we all know that vegetables are good for us but, how about beans? Beans, often underrated as a food group, are a true powerhouse of protein, fiber and nutrients. This delicious white bean and vegetable soup is an example of how satisfying a simple bowl of soup can be! How’s that for “warming and hearty”?
The Ingredients:
Even though this soup is loaded with vegetables that are so good for you, the real hero of the dish is the beans. For this recipe I used dry white beans, which I soaked overnight. This step makes a huge difference and results in a super creamy soup without the addition of any milk or cream. I used Italian kale, but Swiss chard would go well too. Leeks add a subtle sweetness, but you can substitute an onion instead. If tomatoes were in season, I would probably use fresh, but in the winter months a can of good tomato sauce or crushed tomatoes is just fine. My secret ingredient for this simple soup is a small chunk of Parmesan cheese rind. I store those rinds (or heels) in my freezer and use them for extra flavor when I make soup.
How to serve it and optional add-ons
This white bean and vegetable soup is the kind of soup that I could eat several times in a week. I serve it topped with a sprinkling of Parmesan cheese, a good drizzle of extra virgin olive oil and, of course, some crusty bread on the side. I personally do not miss the meat in this soup, but if you wanted, you could add some crumbled cooked bacon or a small piece of smoked ham.
How to store this soup
The volume of this bean and vegetable soup might seem like a lot, but, I would still make the whole recipe, as you can store it in your refrigerator for 5-6 days and in the freezer for much longer. As you will see in the recipe that follows, it does take some time to cook this soup, however, most of that time that you can be doing something else and leave the soup alone, bubbling happily on your stove top. This soup is well worth the time and effort! Just think about the reward of hot, steaming bowls of a good-for-you soup waiting for you on a chilly evening!
- 8 oz. dry white beans (Cannellini or Navy), (see note for using canned beans instead)
- 6 cups of water
- 2 TBSP. olive oil
- 1 medium leek (or onion), sliced
- 1 medium shallot, chopped
- 1 small bunch of Italian kale (cavolo nero, or, lacinato), stems removed, chopped
- 2 medium carrots, sliced
- 2 medium celery stalks, plus their leaves, sliced
- 1 large garlic clove, minced
- 2 bay leaves
- ½ tsp. dried Greek oregano
- 1 small sprig of fresh rosemary, or fresh thyme (optional)
- ½ tsp. freshly ground black pepper
- 1 small chunk of Parmesan cheese rind (if you have it)
- 1 large Yukon Gold potato (or two medium), cut into small cubes
- 1 14oz. can of crushed tomatoes (or of tomato sauce)
- ¾ -1 tsp. salt
- --- olive oil for drizzling
- --- Parmesan cheese for serving
- Place the dry beans in a pot, cover with 3” of cold water, and let them soak overnight.
- The next morning drain the beans in a colander and rinse very well with cold water. Return the beans to the pot, add just enough water to cover them, and bring the water to a boil. After a couple of minutes, remove the pot from the heat, drain the water again and rinse the beans again. (This step is important, not only you are getting rid of the impurities and the residue of the beans, but your beans will be easier to digest and more gentle on your stomach!)
- Return the rinsed beans to the pot along with 6 cups of cold water and the olive oil. Bring to a boil, reduce to a medium simmer, and partially cover with a lid. Cook for 15 minutes.
- While the beans cook start prepping the vegetables. Once prepared add the leeks, shallot, kale, carrots, celery and garlic to the pot. Next add the bay leaves, oregano, rosemary, and ground pepper. Finally, if you have it, add the Parmesan rind (it adds lots of flavor to soups and stews as it slowly melds with the broth). Cook the soup for another 30 minutes, or, until beans are almost cooked.
- Stir the potatoes and the tomato into the soup. Simmer for another 15 minutes or so, until the potatoes are tender. Lastly, stir in the soup the salt. Taste and adjust the seasoning, if necessary.
- Let the soup cool down slightly, then serve with a generous drizzle of olive oil and a good sprinkle of fresh Parmesan cheese.
2. Wait to add acidic ingredients like tomatoes, lemon juice, or wine until after the beans are almost fully cooked. Adding ingredients rich in acids too early in the cooking process can prevent the beans from becoming tender. Salt also should be added at then end, when the beans are fully cooked.
3. This soups tastes even better the next day. It will last in the refrigerator for 5-6 days.
A few more bean soups from the blog’s archives:
Bean and Pasta Soup (pasta e fagioli)
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White beans are a staple ingredient in Greek cooking. Many versions of this soup exist in the country, but it largely depends on what is available. I love your take on it – it looks delicious.
Thank you so much Nick for your kind words! Yes, there are so many variations of bean soups in Greece – all delicious! Using beans in soups is a great way to add protein to simple vegetable soups. In this particular soup, all ingredients are interchangeable – just use whatever vegetables are available!