The legumes’ mild flavor makes them a great backdrop for a wide range of additions.
Our master recipe includes Italian, Mexican, and chunky vegetable variations.
Or you could just spoon up the good old-fashioned version.
1. Choose navy, great Northern, black, pinto, or white.
They'll all work in our master recipe, though the cooking time may vary.
2. Cook legumes at the barest simmer.
Because boiling will break the skins.
And disintegrate the insides into the cooking water.
3. Add salt and tomato paste halfway through the cooking.
Or even later as salt and acid toughen the skins, which can making cooking time much longer.
4. Puree with an immersion blender or potato masher, or remove half of them and puree in a processor or blender.
All work well.
To Save Time
Shop at a busy store with fast turnover.
Older legumes take longer to cook.
To quick-soak, bring them to a boil, simmer 5 minutes, cover, and let stand for an hour.
An even quicker way is to boil them 5 minutes to soften.
Sauté vegetables before adding un-soaked lentils, use 5 c. broth, and simmer about 40 minutes.
Even faster, use canned varieties.
Sauté vegetables before adding four 15 oz. canned legumes, drained; 4 c. broth and remaining ingredients (except water).
Simmer 20 minutes.
Italian: Stir 3 Tbs. pesto and 1 c. cooked pasta into the finished soup.
Mexican: Use black legumes and add 1/2 tsp. red-pepper flakes and 2 tsp. cumin with tomato paste.
Get Chunky: Add a carrot, a diced potato and a head of shredded savoy cabbage to the vegetables.
And for another great legume soup recipe and more information.
Check out this site; Vegetarian Diet Tips
Hearty Navy Bean Soup
Prep Time: 20 Minutes
Total Time: 2 Hours + Soaking Time
Makes 8 Servings
1 lb. dried navy beans, rinsed*
1 Meaty smoked ham hock, meaty ham bone or 2 cups diced cooked ham
6 c. reduced-sodium chicken broth
4 c. water
1 med. onion, finely chopped
2 ribs celery, chopped
1 carrot, finely chopped
4 cloves garlic, minced
1 bay leaf
3 Tbs. tomato paste
1 1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1/4 c. chopped fresh parsley + more for optional garnish
1. Soak legumes overnight in water that covers them by about 2 inches.
2. Place drained legumes in large pot with broth, ham hock, ham bone.
Or ham, water, onion, celery, carrot, garlic, and bay leaf.
Bring to a boil.
Reduce heat and simmer gently, partially covered.
Until legumes are almost tender, about 1 hour.
3. Stir tomato paste and salt into legume mixture.
Return to a simmer and continue cooking.
Partially covered, until legumes are cooked through, 30 to 45 minutes longer.
4. Remove and discard the bay leaf.
Puree about half the legume mixture, using an immersion blender. Regular blender, food processor, or potato masher.
Stir pepper and parsley into your bean soup and bring back to a simmer.
Season to taste with added sea salt and ground pepper.
Sprinkle with parsley, if desired.
14 g. Protein,
39 g. Carbohydrates,
15 g. Fiber,
1 g. Fat,
0 g. Saturated Fat,
0 mg. Cholesterol,
919 mg. Sodium.
NOTE * The cooking time for this hearty, bean soup recipe, is based on navy beans.
If you choose another type, the cooking time may be longer or shorter.
Follow package instructions or test by breaking a legume in half.
No matter the type, they're done when the chalky center disappears.
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