Don’t settle for just one, sad type of bean! This nourishing and super healthy soup is packed with fresh ingredients and four types of beans for a dose of healthy protein and fiber.
I added pasta but feel free to simply serve it with bread or add potatoes, barley, bulgur or rice.
Are beans good for you?Yes! First off, they’re a great way to load up on fiber and plant-based protein. Beans are inexpensive, simple to prepare, and healthy.
Because of their nutritional composition, consumed regularly, beans have the potential to improve your diet and long-term health.
Eating more beans may reduce the risk of heart disease, diabetes and cancer. Above that, beans are:
great source of protein and fiber
full of folate
Preparing dry beansYou can purchase canned beans [ check the label for any suspicious additives ] or cook them yourself using dry beans. To do so, you need to follow certain steps to ensure dry beans are cooked properly.
The four basic steps are: cleaning, rinsing, soaking and cooking.
The first two steps simply involve removing any broken beans or foreign objects from beans, and then rinsing them in a colander under cold running water.
Soaking dry beansAfter inspecting and rinsing dry beans, it is time to soak them. I personally prefer a hot soak method: Add 5 cups of cold water to the pot for 1 cup of beans. Bring the water to a boil and cover with a lid. Set aside and soak for 4 – 5 hours. Drain and rinse soaked beans and simmer until tender. 1 cup of dry beans = 2 – 2½ cups of cooked beans. You can also soak the beans overnight. Add 5 cups of cold water to the pot for 1 cup of beans, cover with a lid and soak for at least 8 hours. Drain and rinse soaked beans and simmer until tender.
When cooked properly, beans should be tender but not mushy. Skins still should be intact, but the bean can be mashed easily between two fingers or with a fork.
Drain beans immediately after they have reached the desired texture to prevent overcooking.
Tips for cooking dry beans
Four bean vegetable and pasta soup
- medium/large cooking pot
- 2 tbsp olive oil + extra for serving, optional
- 1 onion chopped
- 1 carrot chopped
- 1 celery stalk chopped
- 3 cloves garlic minced
- 1 tbsp italian herbs fresh or dried
- 1 tbsp tomato paste
- 1 tbsp dijon mustard
- ¼ tsp smoked paprika
- ¼ tsp cayenne pepper or chili
- 4 cups vegetable broth or water
- ½ cup white beans cooked or canned
- ½ cup red beans cooked or canned
- ½ cup black eyed beans cooked or canned
- ½ cup black cooked or canned
- freshly ground pepper to taste
- salt to taste
- 1 cup fresh spinach tightly packed
- ½ cup pasta dry
- In a large pot, sauté the diced onions, carrots and celery until onions are softened. Then stir in the garlic, smoked paprika, cayenne pepper/chili [ optional ], tomato paste and mustard - sauté for another minute, stirring frequently
- Pour in the vegetable broth [ or water ], add the beans, pasta [ you can cook pasta in the soup or use leftover pasta - see notes ] and season with salt and pepper - if needed. Let it simmer uncovered for 10 minutes, stirring from time to time [ so pasta won't stick to the bottom of the pot ] or until the vegetables are softened to your liking and pasta is cooked
- Stir in fresh spinach and cook another minute or two, until wilted
- Drizzle the soup with good extra virgin olive oil and sprinkle with fresh ground pepper or chili flakes before serving
294 kcal | Carbohydrates 42 g | Protein 12 g | Fat 6.2 g | Fiber 13.6 g
How to store and reheat four bean vegetable soup?To store leftovers: Make sure to let your soup come to room temperature. Then store in the fridge, covered for 4 – 5 days. Ways to freeze: Once the soup is cooled, pour it into a freezer safe container. Freeze it for up to a month. How to reheat: To reheat a single serving, pour it into a small pan and warm it up on the stovetop [ you can also pour it into a bowl and microwave it for a few minutes until warmed through ]. For a bigger batch, just pour it back into the pot and warm it up on the stovetop.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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