JANUARY WHITE BEAN SOUP: dairy-free, low cost, high-protein, vegan, vegetarian or carnivore

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

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

67 makes no apologies for re-posting this recipe from 2017 because White Bean Soup is the perfect dish for money-conscious times.

It's comforting, healthy, high in protein but wallet-friendly. The small effort required to put the soup together is strangely comforting and more than repays the effort. 

The recipe is 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 -- lots of stress-free variations.

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 (opt) 

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

OR

•  goats cheese or feta 
•  crispy bacon bits 
• 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 until very smooth; it may take a few mins.  This is your base.

Serving options

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

• for every 1 cup of soup, a tablespoon of yoghurt 
• paprika breadcrumbs or crispy bacon or poached sliced mushrooms, with plenty of chopped chives.  
• small broccoli spears or carrot matchsticks or chopped fine green beans 
• shredded cooked meat OR
• or mini meatballs poached 10 mins in boiling water & drained 

Strained, a smooth and silky first course...

Pour blitzed soup through a fine-mesh strainer over a large bowl or jug; use  the back of a ladle or large spoon to push the mix through.  Don't forget to scrape the underside of the strainer into the soup.  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. )

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

More soups on NavBar:Recipes II

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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