Ret Soup
Introduction
Cannellini bean soup is a hearty and comforting dish that offers a delightful blend of flavors and textures. This nutritious recipe is perfect for a cozy meal, bringing together fresh vegetables, aromatic herbs, and creamy cannellini beans. Not only is this soup delicious, but it’s also packed with nutritional benefits, making it an ideal choice for a wholesome dinner.
Detailed Ingredients with measures
– 400g canned cannellini beans, drained and rinsed
– 1 tbsp olive oil
– 1 small onion, finely chopped
– 2 garlic cloves, minced
– 1 medium carrot, diced (80g)
– 1 celery stalk, diced (50g)
– 800ml vegetable broth
– 200g canned diced tomatoes
– 1 tsp dried thyme
– ½ tsp dried oregano
– ½ tsp salt
– ¼ tsp black pepper
– ½ tsp red pepper flakes (optional)
– 2 handfuls fresh spinach (50g)
– 1 tbsp lemon juice
– Fresh parsley, chopped (for garnish)
Prep Time
10 minutes
Cook Time, Total Time, Yield
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 servings
Detailed Directions and Instructions
Step 1: Sauté Vegetables
Heat olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery. Sauté for about 5 minutes until softened.
Step 2: Add Garlic
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Step 3: Combine Soup Ingredients
Add the canned diced tomatoes, vegetable broth, thyme, oregano, salt, black pepper, and red pepper flakes. Bring to a gentle boil.
Step 4: Simmer
Reduce heat and simmer for 15 minutes, allowing the flavors to blend.
Step 5: Incorporate Cannellini Beans
Add the cannellini beans and continue cooking for another 10 minutes.
Step 6: Add Spinach
Stir in the spinach and cook for 2 more minutes until wilted.
Step 7: Final Touches
Finish with a splash of lemon juice, then taste and adjust seasoning if necessary.
Step 8: Serve
Serve hot, garnished with freshly chopped parsley.
Notes
Cooking Tips
Ensure the vegetables are finely chopped to allow them to cook evenly and blend well in the soup.
Storage
This soup can be stored in the refrigerator for up to 3 days. Reheat thoroughly before serving.
Freezing
You can freeze this soup in airtight containers for up to 2 months. Thaw in the refrigerator overnight before reheating.
Leafy Greens
Feel free to substitute spinach with other greens like kale or Swiss chard if desired.
Customizing Spice Level
Adjust the amount of red pepper flakes to control the heat level according to your preference.
Storage Instructions
After preparing your cannellini bean soup, allow it to cool to room temperature. Transfer the soup to an airtight container and store it in the refrigerator for up to 3 days. For longer storage, you can freeze the soup in freezer-safe containers for up to 3 months. When reheating, allow the soup to thaw in the refrigerator overnight if frozen, and heat it over medium heat on the stove until warmed through. You may need to add a splash of vegetable broth or water to thin it out if it has thickened during storage.
Serving Suggestions
Cannellini bean soup pairs wonderfully with crusty bread or a side salad for a complete meal. You can top each serving with a drizzle of extra virgin olive oil or a dollop of sour cream for added richness. For a bit of crunch, consider serving with toasted croutons or crumbled feta cheese on top. This soup can also be enjoyed with a sprinkle of freshly grated parmesan cheese and a side of grilled vegetables.
Nutritional Information
Each serving of cannellini bean soup (1/4 of the total recipe) contains approximately:
– Calories: 210
– Protein: 10g
– Total Fat: 5g
– Saturated Fat: 1g
– Carbohydrates: 32g
– Dietary Fiber: 10g
– Sugars: 3g
– Sodium: 600mg
– Vitamin A: 150% DV
– Vitamin C: 25% DV
– Calcium: 6% DV
– Iron: 15% DV
This soup is rich in plant-based protein and fiber, making it a filling and nutritious option for a wholesome meal.
Ingredient Substitutions
If you don’t have canned cannellini beans, you can use other types of beans such as great northern beans, navy beans, or chickpeas. For the vegetable broth, homemade stock or water can be used in a pinch. If fresh spinach is not available, you can substitute it with kale or Swiss chard. Feel free to add any other vegetables you have on hand, like zucchini or bell peppers. Swapping the dried herbs for fresh herbs is also an option; use three times the amount of fresh herbs as a substitute. For a different flavor profile, you can add a splash of balsamic vinegar instead of lemon juice.
Cook Techniques
Sautéing
Sautéing is a cooking technique that involves cooking food quickly in a small amount of oil or fat over medium to high heat. In this soup, onions, carrots, and celery are sautéed to bring out their natural sweetness and create a flavor base.
Simmering
Simmering is the process of cooking food gently in liquid just below the boiling point. This technique is used after adding the vegetable broth and spices, allowing the flavors to blend beautifully over a period of time.
Adding Beans
Incorporating canned cannellini beans towards the end of cooking helps maintain their texture while allowing them to absorb the soup’s flavors. This technique ensures the beans remain creamy and tender.
Wilting Greens
Wilting greens like spinach is done by adding them to the hot soup just before serving. This technique enhances their color and freshness while keeping them tender without overcooking.
Adjusting Seasoning
Adjusting seasoning towards the end of cooking is important to ensure the flavors are balanced. Adding a splash of lemon juice and tasting the soup allows for the perfect finish.
FAQ
Can I use dried cannellini beans instead of canned?
Yes, you can use dried cannellini beans. However, they need to be soaked overnight and boiled until tender before being added to the soup.
Is this soup suitable for freezing?
Yes, this cannellini bean soup can be frozen. Allow it to cool completely before transferring it to airtight containers. It can be frozen for up to three months.
Can I add meat to this soup?
Absolutely! You can add cooked sausage, ham, or chicken to the soup for added protein and flavor.
What can I use instead of vegetable broth?
You can use chicken broth, or you can make a homemade broth using water and vegetable scraps or bouillon cubes for a vegetarian option.
How can I make this soup spicier?
To make the soup spicier, you can increase the amount of red pepper flakes or add a dash of hot sauce to taste.
Conclusion
This hearty cannellini bean soup is not only a great source of nourishment but also a delightful dish that warms the soul. The combination of fresh vegetables, creamy beans, and aromatic herbs creates a satisfying meal that is perfect for any occasion. Easy to prepare and full of flavor, it’s an ideal choice for busy weeknights or a cozy weekend gathering.
Classic Vegetable Soup
Switch out cannellini beans for a variety of seasonal vegetables such as zucchini, bell peppers, and green beans for a light and colorful vegetable soup.
Italian White Bean and Kale Soup
Incorporate kale instead of spinach for a heartier texture and an extra dose of nutrients, enhancing the soup with rustic Italian flavors.
Spicy Chorizo and Cannellini Bean Soup
Add sliced spicy chorizo to infuse the soup with rich, smoky flavors, perfect for those who enjoy a little kick in their meals.
Curried Cannellini Bean Soup
Stir in some curry powder and coconut milk for a warm, aromatic twist, transforming the classic soup into a delightful fusion dish.
Asian-Inspired Cannellini Bean Soup
Add ginger, soy sauce, and bok choy for a refreshing Asian twist, creating a unique flavor profile that balances earthiness with umami.
Lemon and Dill Cannellini Bean Soup
Enhance the soup with fresh dill and lemon zest for a bright, zesty flavor that complements the creaminess of the beans perfectly.
