In the Mediterranean, you’ll find hearty bean stews and soups, such as Mediterranean Heirloom Bean Soup, It’s like a meal in a bowl, especially when paired with some crusty whole wheat bread and a crisp green salad on the side. Full of flavor from cooked beans and onions, garlic, carrots, celery and herbs, this soup is absolutely comforting in a bowl. Delicious, satisfying and affordable, you’ll see why these rustic soups have been at the heart of traditional diets for thousands of years. They provide a nutritious meal that provides energy to take on the day ahead.
What are heirloom beans?
This vegan, gluten-free recipe for Mediterranean Heirloom Bean Soup is based on heirloom beans, which are unusual beans that farmers save from their crops to replant, like heirlooms.there is a world Unusual Dried Heirloom Beans –goat eyerattlesnake, flag bean.However, you can certainly swap out those heirloom beans for something readily available like dried cranberries, lima beans, or Cannellini beans. Heirloom beans are unusual bean varieties that farmers discover during harvest and the seeds can be saved to replant the following year—essentially a precious heirloom! Maybe it’s a brightly colored branch with an unusual pattern or a massive shape – whatever it is, farmers select a plant to harvest its beans (which are also next year’s seeds) and plant it again, forever preserving the uniqueness characteristic. The quality of this legume. That’s why we have so many gorgeous, unique varieties of beans today! In this recipe, I used goat’s eye peas. But I find a lot of cool beans at farmers markets and stores around the world to bring back to my kitchen. Because of their long shelf life, you can collect heirloom beans to use in cooking year-round.
Nutrition Notes
This simple and nutritious soup is affordable and packed with nutrients, including plenty of plant-based protein, healthy fats, fiber, slow-digesting carbohydrates, minerals like magnesium and iron, vitamins like vitamins C and K, and phytochemicals. Also try this recipe as a gluten-free and vegetarian soup option. You can omit the salt and olive oil to make bean soup (SOS) with no added salt, oil, or sugar.
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This simple, satisfying Mediterranean heirloom bean soup is packed with good nutrients to keep you healthy and energized all day long. Made with just a few key ingredients, this affordable vegan gluten-free bean soup is based on heirloom beans, which are prized beans that have been passed down through generations.
- 1 lb. heirloom beans, dry (i.e., flag beans, goat’s eye, orca, tiger eye beans; any dry bean can be substituted, such as white, navy, pinto, pink, red, or black)
- 4 cups vegetable soup
- 2 cups water
- 1 Green onion, diced
- 3 Garlic cloves, minced
- 3 Medium (approx. 3 ounces each) carrot, 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 ketchup
- 2 cups chopped kale
- 2 tablespoons Extra virgin olive oil (optional)
- Place the heirloom beans in a large pot, cover with 2 inches of water, and cover. Soak overnight (about 8 hours).
- Drain the water from the beans.
- Add the stock 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 and cook for another 30-60 minutes, depending on the type of beans. Cook until beans are tender, but slightly firm.
- Add tomato paste and mix well.
- Add the chopped kale, cover and remove from heat. Drizzle with olive oil (if desired), cover and let sit for 5 minutes to soften the kale.
- Serve immediately, or refrigerate leftovers for up to 5 days.
- Makes 10 servings.
- Preparation time: 15 minutes
- Cooking time: 60 minutes
- category: Soup
- gourmet food: American
Nutrition
- Serving size: 1 serving
- Calories: 193
- sugar: 4 grams
- sodium: 292 mg
- fat: 1 g
- Saturated fat: 0 grams
- carbohydrate: 21 grams
- fiber: 13 grams
- protein: 12 grams
Keywords: Bean Soup, Heirloom Beans
For other soup recipes, check out the following:
barley vegetable soup
Vegan Tofu Pho
Fiesta Turmeric Pumpkin Soup
Vegan Tortilla Soup
Smoked Sweet Potato Chili
Vegan Pozo Verde
Cucumber and Avocado Cold Soup
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