Sign up for emails on super healthy, delicious plant-based recipes, cooking tips, events, announcements & the latest on plant-based nutritional research.

Cathy Katin-Grazzini

Cathy’s Kitchen Prescription LLC

www.cathyskitchenprescription.com

 

A Simple Soup

 

Waste not, want not in this CoV19 moment. Even when you’re not in a pandemic lockdown with a dwindling stock of veggies, you can always whip up a tasty, nutritious, soothing supper. Classic aromatic onion-carrot-celery are its foundation, supported by squash, cabbage, white beans and potato – but feel free to substitute or omit ingredients, based on your circumstances. A crusty whole grain bread goes with it beautifully.

 

Prep time Overnight bean soak + plus 30 minute veggie prep

Cook time 1 hour

Makes 8-10 servings

 

Ingredients

 

1 lb dried white beans, soaked and cooked or 3 cans white beans, rinsed and drained

Handful of sage leaves, if available

3 cloves garlic, whole + 5 cloves garlic, minced

1 large onion, large dice

3 carrots, large dice

4 stalks and leaves celery, large dice

3 potatoes, scrubbed, large dice

5-6 zucchini and/or yellow squash, in bite-sized slices

1 tomato, large dice

3 liters unsalted veggie broth or steaming/blanching liquor

⅓ cup tomato paste

½ savoy or green cabbage, cut in ½” slices

1-3 cups leafy greens of any type, cut in ½” slices (radish leaves shown here)

Several grinds black pepper

Sea salt to taste, or omit if you’re salt-free.

 

Garnish with a sprinkle of nutritional yeast and chopped parsley or chives if you’ve got them.

 

Directions

 

Prepare Dry Beans

To cook dry beans, rinse and soak overnight in cool water.  Alternatively, you can reconstitute beans in an hour by covering with water by a few inches, bringing to a boil and simmering for 2 minutes. Turn off heat, cover and steep for 45-60 minutes or until all beans have rehydrated and sunk from the surface.

 

Either way, after overnight or 1-hour soaking/steeping, drain and return to pot, covering with fresh cool water by a few inches.  Throw in sage and whole garlic cloves. Heat and simmer for 30-60 minutes or until tender but intact. The older the beans, the longer they may take to cook.  Set aside.

 

In a large soup pot, sweat the onion, carrot and celery over low-moderate heat.  When they have softened add minced garlic, potatoes, squash and tomato and cook for 5 minutes, adding a bit of broth if needed to prevent sticking.

 

Add your broth and bring to a simmer.  Remove the sage and garlic cloves, and add beans and as much of its cooking water as you have room for.   Add cabbage and leafy greens and cook for 5 minutes.

 

Remove 1 cup of the hot soup liquid and add the tomato paste, stirring to dissolve.  Pour half of it back into the soup, stirring to combine, adding more if needed to achieve a warm orange hue. This is not a tomato soup and we don’t want it to dominate the flavor.

 

Cook on a low simmer another few minutes to allow greens to become tender and for flavors to meld. Season to taste.

 

Serve in big warmed bowls. Garnish as you like and dig in!

 

 

A Simple Soup