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First off, let’s talk about the star of the show: white beans. These little legumes are a great source of protein, fiber, and complex carbs – all important for maintaining steady energy levels and keeping you full for longer. Plus, they’re low in fat and high in vitamins and minerals like iron, potassium, and folate. According to Blue Zones research by Dan Buettner, beans are the #1 longevity food, and the longest living people in the world eat a full cup of beans every day. But what type of beans should you use? Canned beans are great in a pinch, but for this recipe I used dry beans. Specifically, dry great northern beans. These are the best bean for the job with their nutty flavor and slightly firmer texture that will hold shape in the soup. Canellini beans, aka the “Italian White Kidney Bean” would also work well in this recipe, but steer clear of navy beans, as they are far too soft.
Depends who you’re asking, but if you’ve tried them both I’m sure you’ll agree – A LOT! Not only do dried beans taste better and have a firmer and silkier texture, they are also more nutritious and contain less sodium than canned beans. Using dry white beans is worth the extra few minutes in this recipe – I promise!
We’ve ALL bean there (pun intended). You find a recipe you want to make, start reading through, and feel your heart plummet when you get to the first step that says “soak the beans overnight”. So, do you really have to soak your beans and is there any way around it? Well, yes, and yes. The first option is to soak your beans in water in the fridge overnight, drain and rinse them when starting this recipe. Following this step will help you have fewer split open beans and a more consistent texture. BUT, if you’re like me, and you want to make the soup NOW, not tomorrow, I have a work-around for you. Simply boil your beans for 5 minutes, turn off the burner, cover and soak for 30 minutes before draining and rinsing.
In addition to the fiber-rich beans, this soup also features fresh lemon juice which adds a bright, fresh flavor and a boost of vitamin C – an antioxidant that can help strengthen your immune system and fight off the common cold. To make this soup even more nutritious, I’ve added an abundance of greens which provide a variety of anti-inflammatory vitamins and minerals. You will also need:
Best of all? This soup is DELICIOUS, and it will fill your kitchen with the coziest warm aroma while it simmers. So if you’re looking for a delicious way to stay healthy this soup season, give this lemony white bean soup a try. It’s easy to make, packed with nutrients, and sure to put a smile on your face.Trust me when I say, it’ll be love at first bite. If you try it, let me know what you think by leaving a review below!
Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.
Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.
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