Name: Mediterranean Heirloom Bean Soup
Prep time: 15 min
Cook time: 1 h
Total time: PT-493448H11M19S
Cuisine: American
Ingredients: 1 pound heirloom beans, dried (i.e., flageolet, eye of the goat, orca, tiger eye; may substitute with any dried bean, such as white, navy, pinto, pink, red, or black); 4 cups vegetable broth; 2 cups water; 1 large onion, diced; 3 garlic cloves, minced; 3 medium (about 3 ounces each) carrots, chopped; 3 celery stalks, chopped; 1 1/2 teaspoons dried thyme; 2 teaspoons dried oregano; ½ teaspoon black pepper; ½ teaspoon salt (optional); ¼ cup tomato paste; 2 cups chopped kale; 2 tablespoons extra virgin olive oil (optional)

Description

This simple, satisfying Mediterranean Heirloom Bean Soup is packed with good nutrition to keep you powered with health and energy throughout the day. Based on just a few staple ingredients, this affordable, vegan, gluten free bean soup is based on the heirloom beans, which are prized beans handed down through the generations.

Ingredients

Scale

1 pound heirloom beans, dried (i.e., flageolet, eye of the goat, orca, tiger eye; may substitute with any dried bean, such as white, navy, pinto, pink, red, or black)
4 cups vegetable broth
2 cups water
1 large onion, diced
3 garlic cloves, minced
3 medium (about 3 ounces each) carrots, chopped
3 celery stalks, chopped
1 1/2 teaspoons dried thyme
2 teaspoons dried oregano
½ teaspoon black pepper
½ teaspoon salt (optional)
¼ cup tomato paste
2 cups chopped kale
2 tablespoons extra virgin olive oil (optional)

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Instructions

Place heirloom beans in a large pot, cover with 2 inches of water, and cover with the lid. Soak overnight (about 8 hours).
Drain water from beans.
Add broth and water to the beans in the pot, cover, and bring to a boil.
Reduce heat to medium and add onion and garlic. Cook for 30 minutes, stirring occasionally.
Add carrots, celery, thyme, oregano, pepper and salt (optional). Stir well, cover with lid, and cook for an additional 30-60 minutes, depending on the type of bean. Cook until beans are tender, yet slightly firm.
Add tomato paste and stir well.
Add chopped kale, cover with lid, and remove from heat. Drizzle with olive oil (if desired), cover, and let stand for 5 minutes to soften kale.
Serve immediately, or refrigerate leftovers for up to 5 days in the refrigerator.
Makes 10 servings.

Prep Time: 15 minutes
Cook Time: 60 minutes
Category: Soup
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 193
Sugar: 4 g
Sodium: 292 mg
Fat: 1 g
Saturated Fat: 0 g
Carbohydrates: 21 g
Fiber: 13 g
Protein: 12 g