Bean soup is a recipe that carries the warmth and flavor of Grandma Benedetta’s kitchen. This traditional soup with its rich and enveloping taste can be prepared with or without tomato. To speed up preparation, you can use canned borlotti beans.
SEASON of #driedbeans (borlotti, cannellini, Spanish white, red, black) – available all year round, recommend consuming within 12 months of production.
RECIPES with dried beans
- Difficulty: Easy
- Cost: Economical
- Rest time: 1 Day
- Preparation time: 30 Minutes
- Portions: 6
- Cooking methods: Stove, Pressure Cooker
- Cuisine: Healthy
- Seasonality: Fall, Winter and Spring
- Energy 129.20 (Kcal)
- Carbohydrates 18.61 (g) of which sugars 2.34 (g)
- Proteins 7.06 (g)
- Fat 2.27 (g) of which saturated 0.23 (g)of which unsaturated 0.02 (g)
- Fibers 6.35 (g)
- Sodium 337.20 (mg)
Indicative values for a portion of 175 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Bean Soup
To taste, you can replace part of the water with tomato sauce or puree, preferably added towards the end of cooking (acidic foods make legumes harder) and warm (temperature fluctuations do not allow for even cooking of legumes).
- 7 oz dried borlotti beans (or other dried legumes)
- 1 onion (or a leek)
- 1 clove garlic (optional)
- 1 stalk celery
- 1 carrot
- 1 tbsp extra virgin olive oil (and a little water)
- aromatic herbs (bay leaf, cumin, marjoram, oregano, rosemary, sage, fennel seeds, thyme – help make legumes more digestible)
- 3 1/3 cup water (2 3/4 cups if cooking in a pressure cooker)
- to taste fine salt (to add at the end)
Tools
- Pan large stainless steel
- Chopper
Bean Soup
Rehydrate the dried beans in cold water for at least 12 hours (overnight) or up to 2 days, changing the soaking water when bubbles form on the surface (fermentation).
Do not add anything to the soaking water: salt makes them harder, baking soda not only hardens them but also reduces their nutritional properties. Soaking is useful because it also removes any antifungal agents used by the industry.
Chop the onion (or leek), a garlic clove (optional), the carrot, and celery with an electric mixer or by hand. Sauté everything with a drizzle of oil and some water in a large pan (or in the pressure cooker) for 10-15 minutes.
Drain the soaked legumes and transfer them to the sauté pan, add water and preferred herbs (except salt). To soften the beans, grandmothers recommend adding a bit of baking soda (the tip of a teaspoon).
Cook over low heat:
– for 45 minutes from the first whistle if using a pressure cooker
– for at least 2 hours if using a traditional pan (earthenware or a steel casserole).
The cooking time of dried borlotti beans can vary from 1 hour to 3 hours, it all depends on the soaking duration (the longer they soak, the less time they need to cook) and their age.
COOKING TIME: 20 minutes
Finely chop the onion (or leek), the garlic clove, carrot, and a stalk of celery, then sauté them for at least 5 minutes in a pan with a drizzle of oil and some water, add your preferred aromatic herbs and salt.
Pour the drained canned beans (or pre-cooked ones) into the pan, adjust the flavor with salt and/or paprika, and continue cooking for at least 10 minutes.
Once cooked, serve with a drizzle of raw extra virgin olive oil and, if desired, a chop of sage, rosemary, and chili pepper.
VARIATIONS of bean soup
For a thick consistency:
– add tomato paste, or tomato sauce or puree as a partial replacement for water (preferably hot and at the end of cooking, to not ruin the legume cooking)
– add two potatoes cut into pieces (half an hour before the end of cooking)
– accompany with ditalini or short pasta
– accompany with ditalini or short pasta
STORAGE of bean soup
Bean soup can be stored for up to 5 days in the refrigerator, and after each cooking, it will taste even better and creamier.
FAQ (Questions and Answers)
How long should beans soak?
The soaking time for beans depends on the type and size of the beans themselves. Generally, it is advisable to soak them for at least 8 hours (or overnight). This process helps reduce subsequent cooking times and facilitates digestion by eliminating indigestible substances.
However, some smaller beans, like azuki, may require a shorter soaking period, while larger beans, like borlotti beans, may benefit from a longer time, up to 12-48 hours. In any case, proper soaking is crucial for getting softer and evenly cooked beans during preparation.How many grams of dried beans per person?
The recommended amount of dried beans per person can vary depending on the type of beans and the specific preparation. As a general rule, you can plan for a portion per person of about 30 grams for soups and 60 grams as a side of dried beans. However, it is always advisable to adjust portions based on personal preferences and individual dietary needs.
Can people on a diet eat beans?
Absolutely! Beans are an excellent choice for those on a diet. Rich in fiber, protein, and nutrients, they promote satiety and provide energy benefits. Their inclusion can be advantageous in vegetarian or vegan diets, providing essential substances for well-being. Nutritionists recommend regular consumption (2-3 times a week). In short, beans, in the right portions, are a healthy and tasty ally for those looking to maintain a balanced diet.
Why do legumes help with weight loss?
Legumes promote weight loss due to their high fiber content, which increases satiety, their low glycemic index, which regulates appetite, and the presence of proteins that support metabolism. Incorporating them into a balanced diet contributes to a healthy and sustainable weight loss journey.
