DAIRY FREE WHITE BEAN SOUP, high protein, low cost, Triple Duty for Vegan, Vegetarian, Carnivores

A money-saving dairy-free white bean soup, wonderful in its basic form but easily tweaked for sassy stress-free variations

White Bean Soup: Tummy & wallet soothing, for vegans, vegetarians or carnivores
(This one with vegan 'bacon bits' and chives) 

White bean soup is the perfect dish for early January: comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting after the excessive partying/relaxation of Christmas and more than repays itself. 

It's ever-adaptable, providing a thick satisfying main course or a silky sensational first course.  It can be served on its own or with added vegetables or shredded protein.

Ideally one would use reconstituted dried white beans (see Cook Clever with Pulses) but tinned are also fine.

Cost: £1
Feeds: 4-6; recipe easily doubles

Ingred:
   2 tbsp good olive oil
   1 yellow onion (about 1 coffee mug), finely diced or lightly processed
   a couple of carrots (a generous half mug), finely diced or lightly processed
   2 sticks celery in med dice (a generous half mug)

   generous 2 tbsp fresh chopped parsley
   1 small clove garlic, minced or grated
   1 tbsp fresh or 1/3 tbsp dried rosemary
   1 tbsp fresh or 1/3 tbsp dried thyme
   3 cups good stock (veggie  for vegetarians but chicken is fine for carnivores)
  
   240 gm reconstituted dried white beans, cooked and drained  OR drained, rinsed tinned white beans

   3-4 tbsp grated parmesan (not for vegans)


Garnishes:

Vegan alternative to Bacon Bits
   1/3 cup wholemeal breadcrumbs (spelt for wheat-free)
   olive oil
   1/2-1 tsp salt
   1 tsp smoked paprika
   
   finely chopped fresh chives or spring onions

   goats cheese or feta (opt)

   crispy bacon bits (opt)

Optional Additions:

• 0-fat strained yoghurt
• raw spinach, French beans, tender stem broccoli 
• shredded ham hock or chicken, tiny raw meatballs of beef pork or minced chicken  

Method:

1. Heat med heavy-bottomed saucepan over high heat; reduce heat to low
2. Add olive oil, onions, carrots and celery; cook over low 10-15 mins until soft but not brown
3. Add parsley, garlic, rosemary & thyme; cook another minute
4. Add beans & 3 cups/large mugs good stock
5. Bring to the boil; let bubble 2-3 mins; reduce heat to low; simmer 20 mins
6. Meanwhile, prepare breadcrumbs: generously spray a frying pan with olive oil, add crumbs; cook over med-high heat, stirring often until crunchy and golden (more olive oil may be needed); add salt and smoked paprika -- the flavour and texture should be a little like crispy bacon
7. Add parmesan if using and salt
8. Taste; the veggie version may need veggie granules 
9. Blitz with a hand blender until very smooth; it may take a few mins.  This is your base.

Serving options

As is, a thick and creamy main course...

1. for every 1 cup of soup, add a tablespoon of yoghurt and whisk before heating
2. garnish with paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  And Then...
3. just before the end of cooking, add small broccoli spears or carrot matchsticks or chopped fine green beans (opt)
4. just before the end of cooking, add shredded cooked meat (opt) OR
5. 10 mins before end of cooking add raw mini meatballs

Strained, a smooth and silky first course...

To strain, pour blitzed soup through a fine strainer over a large bowl or jug, using the back of a ladle or large spoon to push the mix through.  The result will be smooth and silky but there will be a thick dry sludge left in the bottom of the strainer; this will be discarded; take into account when calculating portions. Don't forget to scrape the underside of the strainer into the soup.)

The first course version is best served simply with a few paprika breadcrumbs or finely chopped crispy bacon or poached sliced mushrooms, and plenty of chopped chives/spring onions. However a little finely shredded cooked chicken can also be added at the end of cooking. 

Tips:

• the soup will keep well in the fridge for 3 days; the suggested variations prevents a sense of 'boring leftovers' 
• leftovers can be frozen but once defrosted, blitz again and check seasoning

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This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission