a simple real food recipe :: sprouted white bean and garlic soup

5 ingredients and some salt and pepper. That’s it.It doesn’t get simpler than that – and it doesn’t get any more flavorful than this!

This is the perfect lunch or simple dinner. The beans are soaked and sprouted so they digest so easy and won’t leave you feeling gassy or bloated, and the immune boosting garlic and onions pack a powerful punch while recovering from an illness or if you know someone that has just had a baby.This recipe is SO cost effective too. I paid $3.21 for a bag of 1 ¼ lbs of cannellini beans. I used them all up in this recipe that made the equivalent of 7 “cans” of soup. With the minimal cost of the other ingredients that comes out to about $0.60 a “can” – you can’t find that price for organic soup in the store. And this is WAY more nourishing than any store bought soup.

Here is what the beans will look like after they sprout. It only takes about a day after they soak. I promise it takes barely any hands on time. *Please note…if you just “aren’t there yet” and don’t want to do the bean sprouting, go ahead and find an organic canned white bean without a bunch of junk added in the ingredients. I would rather you make the soup with these nourishing real ingredients than buy canned soup with no nutrients or flavor 😉 Take your baby steps and come back to the bean sprouting when you are ready.

SPROUTING AND COOKING CANNELLINI BEANS:

1. Place your dry cannellini beans in a large mixing bowl and cover with filtered water 3 inches above the beans.
2. Put the bowl under the light in your oven or a warm spot in your kitchen for 12 hours or overnight.
3. After 12 hours drain and rinse the beans and put the beans back into the bowl. (NO water).
4. Put the rinsed out beans under the light in the oven or a warm spot in your kitchen until the beans sprout. Rinse them with water 3 times a day until they sprout. Under the warm light in your oven this will only take about a day or so.
5. After your beans sprout, put them in a large soup pot and cover them with water and/or homemade stock. I usually use a quart of stock and fill the rest with water. Only fill with liquid to the level of the beans – you don’t need a ton of liquid above since the beans already soaked up liquid during the soak.
6. Bring to a boil and reduce to a simmer with the lid on until the beans are bite tender.

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a simple real food recipe :: sprouted white bean and garlic soup

 

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Author: Renee - www.theSIMPLEmoms.com

Ingredients

• 3-4 TB friendly fat to cook in (butter, coconut oil, lard)
• 3-4 small or 1-2 large onions, coarsely chopped
• ½ HEAD of garlic, coarsely chopped
• 8 cups cooked cannellini beans
• 1 ½ -2 quarts chicken stock depending on how thick or thin you want the soup (homemade preferable for more nourishment and to avoid BPA and preservatives)
• Sea salt/pepper to taste

Instructions

1. Saute the onion in the friendly fat for about 5-8 minutes with a few pinches of salt to bring out their juices and sweeten.
2. Add the garlic and cook for a minute.
3. Add the stock and beans and bring to a boil. Reduce to a simmer and cook anywhere from 10-20 minutes.
4. Blend with immersion blender or in a blender and season with salt and pepper to taste.

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Kitchen Tips:

1. Once the beans are done this soup comes together FAST. Batch up those beans and store them in the freezer so you just have to dump them into the soup.
2. Once the soup is made it freezes up very nicely. Half the recipe if you don’t think you will have room to freeze about 7 pints (3-4 quarts) of soup. Believe me though – you will go through it fast 😉 The girls LOVE this soup – it is so creamy and comforting!
3. HERE is my recipe for making the most nourishing, mineral rich chicken stock.
4. This is one of the soups I package up for a new mama, and also for my elderly next door neighbors – the girls and I go in and check in on them every so often during the winter and bring them some soup 😉
5. I have found the bulk beans at our health food store to be cheapest – you may find them even cheaper online.
6. THIS is the handheld blender I use ALL the time – it is a life changer!

YOUR TURN!

Let me know what you think if you try the recipe!

This post was shared at The Polikva Family’s Family Table Tuesday, and Real Forager’s Fat Tuesday!