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.
