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Italian White Bean Soup good food

Italian White Bean Soup good food
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 Italian White Bean Soup good food


When it comes to cooking, Italians believe in region first, country second. That’s why

this recipe is my version of culinary heresy. By taking white beans—a notoriously

Tuscan legume—and mixing them with saffron, which is more common to northern

Italy’s Lombardi region, I’ve committed what might be considered a food felony. My

defense for breaking with tradition is justified in this case: saffron is a powerful

cancer-fighting spice. It’s best to soak the beans overnight before cooking them, so

plan ahead.


SERVES 6

BEANS

1½ cups cannellini beans, or 1 15-ounce can drained, rinsed, and mixed

with a spritz of fresh lemon juice and a pinch of sea salt

1 teaspoon extra-virgin olive oil

2 sprigs fresh rosemary, or ¼ teaspoon dried

2 sprigs fresh thyme, or ¼ teaspoon dried

3 leaves fresh sage

4 cloves garlic, peeled and smashed


SOUP

2 tablespoons extra-virgin olive oil

1¾ cups finely diced yellow onion

3 cups finely diced fennel Sea salt

1½ cups peeled and finely diced carrots

1½ cups finely diced celery

1 cup peeled and diced Yukon gold potato

2 cloves garlic, minced

¼ teaspoon dried sage, or 1 tablespoon chopped fresh sage

¼ teaspoon dried thyme, or 1 tablespoon fresh thyme

⅛ teaspoon saffron

8 cups Magic Mineral Broth, Chicken Magic Mineral Broth, or store-bought

organic stock

1 tablespoon freshly squeezed lemon juice

¼ cup fresh parsley, coarsely chopped

¼ cup fresh basil, coarsely chopped

To cook the beans, follow the method, adding the olive oil and a sachet made with the

rosemary, thyme, sage, and garlic to the cooking liquid. (If using canned beans, skip

this step.)

To make the soup, heat the olive oil in a soup pot over medium heat, then add the

onions, fennel, and a pinch of salt, and sauté until golden, about 4 minutes. Stir in the

carrots, celery, potato, garlic, and ¼ teaspoon of salt, then add the sage, thyme, and

saffron and sauté until the vegetables are soft, about 15 minutes.

Pour in ½ cup of the broth to deglaze the pot and cook until the liquid is reduced by

half. Add the remaining 7½ cups broth and the beans, then lower the heat and simmer

until the vegetables are tender and the beans are heated through, about 10 minutes. Stir

in the lemon juice, parsley, basil, and another ¼ teaspoon of salt and serve right away.

Variation: For a more southern Italian flair and some added lycopene, add 1 cup of

canned diced tomatoes (drained) after you add the garlic. Since tomatoes are naturally

acidic, skip the lemon juice.

PREP TIME: 20 minutes (after soaking the beans overnight)

COOK TIME: 1 hour 30 minutes (25 minutes with canned beans)

STORAGE: Store in a covered container in the refrigerator for 5 to 7 days or

in the freezer for up to 2 months.

PER SERVING: Calories: 275; Total Fat: 4.5 g (0.7 g saturated, 3 g

monounsaturated); Carbohydrates: 48 g; Protein: 12 g; Fiber: 11 g; Sodium:

680 mg

REBECCA’S NOTES This is a soup that swings well both ways, as a hearty soup or as a

blended soup. If you serve it blended, top it with a generous amount of Parsley Basil

Drizzle for extra yum.

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