When it’s cold outside, the hearty, nourishing taste of bean soup can’t be beat.
Beans are legumes with a double-seamed pod containing a single row of seeds. Depending on the variety, beans can be used for their edible pods, for shelling and eating fresh, or for drying.
– Advantages: Beans brim with soluble fiber and are versatile to cook with. They are an excellent source of protein and iron and are rich in vitamins, potassium and calcium. They also are very low in fat and contain no cholesterol. An average 4-ounce serving contains 110 to 120 calories, depending on the variety.
– Selecting beans: Whether dried or fresh, look for plump beans with a velvety texture and even color. Smell the blossom ends of fresh beans to check for any odd odors that suggest they are past their prime. Avoid beans that are wrinkled, rusted or overgrown.
– Preparing beans: The recipe here uses dried navy beans. Dried beans take considerable time to cook. Soak them overnight (or up to 48 hours) in the refrigerator to soften and shorten the cooking time. Or, if you’re in a hurry, add 1 cup of beans to 3 cups boiling liquid. Return to a simmer for 2 minutes, then turn off heat and allow beans to soak for an hour before beginning the recipe.
– Tricks of the trade: One of my favorite techniques for cooking beans is to heat them to a simmer in an ovenproof pot or skillet. Then I place them on the lower rack of a 350-degree oven and bake them until tender. The even heat prevents scorching and tenderizes the beans. Another trick is to add a little vinegar to spark up the flavor and lock in the texture. The acid in vinegar causes the exterior of the bean to harden, preventing mushiness. Cook beans to the desired texture, then add the vinegar.
NAVY BEAN SOUP
Preparation time: 1 hour 15 minutes
Soaking time: Overnight
Cooking time: About 4 hours
Yield: 8 servings
Try other wonderful bean varieties in this soup for different flavors, colors and textures.
1/2 pound dried navy beans
2 tablespoons olive or canola oil
4 shallots, sliced
2 red onions, diced
12 cloves garlic, minced
2 tablespoons fresh thyme leaves
1 tablespoon chopped rosemary leaves
12 cups vegetable broth or water
Salt, freshly ground pepper
1/2 cup red wine vinegar
2 red bell peppers
1/2 cup each: non-fat sour cream, chopped chives
1. Cover beans in water; soak 8 hours or overnight. Drain, rinse.
2. Heat oil in a large ovenproof pot over high heat. Add shallots and onions; cook until they begin to brown, about 3 minutes. Add garlic, thyme and rosemary; cook for 2 minutes. Add beans and broth; heat to boil over high heat. Season with salt and pepper. Loosely cover pot with foil; transfer to lower rack of oven. Cook until tender, about 3 1/2-4 hours.
3. Carefully remove pot from oven. Stir in vinegar. Transfer about one-third to one-half of beans in batches to blender. Place lid loosely on blender and cover with a kitchen towel. Puree by carefully pulsing until smooth. Return to pot with remaining beans. Season with salt and pepper.
4. Place red peppers over open flame or under broiler. Roast turning, until skins are blackened, about 5 minutes. Transfer to bowl; cover with plastic wrap. Cool to room temperature. Rub skins from peppers, removing core and seeds. Place peppers in blender with a little broth; puree until smooth. Transfer to small bowl; season with salt and pepper to taste. Set aside.
5. Combine sour cream and half of the chives in small bowl. Season with salt and pepper to taste. Ladle hot soup into warm, rimmed soup plates. Swirl red pepper puree artistically across top of soup. Spoon dollop of sour cream garnish onto center of soup. Sprinkle remaining chives on top.
Nutrition information per serving:
Calories ………… 205 Fat ………. 4.9 g Saturated fat .. 0.7 g
% calories from fat .. 21 Cholesterol … 1 mg Sodium …….. 430 mg
Carbohydrates …… 33 g Protein …….. 9 g Fiber ………… 6 g
