THE MEMORABLE BEAN!
BEANS are the most undervalued food item. Although the bean is a complex carb. like bread and starches, it feels right at home in the veggie group and holds its own in the protein group. The miraculous bean has little or no fat and is cholesterol-free. In fact the bean actually lowers cholesterol and triglyceride levels in your body. Garlic, rosemary and thyme gives this soup that unmistakable ~unforgettable ~ flavour!
The first time I had navy bean soup was at the Colonnade on Bloor Street in Toronto. I was a teenager and I took the subway to the Cumberland Street stop and headed off to the Colonnade. After window shopping and buying a retro 20’s hat with a matching long silk scarf that morning, it was time for lunch at my oasis. I was relieved to get off my feet and settled in to enjoy my bean soup. Good times. The hat shop is gone along with the quaint cafe. But, the memories remain. I am sharing with you my most favorite, unforgettable memories of a sumptuous soup. Today, we celebrate the glorious bean!
- 1 lb. Navy beans, dry
- 1 Onion, Large
- 1 Red Pepper
- 5 Stalks Celery
- 5 Carrots
- 3 Cloves Garlic
- 4 tbsp Olive oil (or Avocado oil)
- 5 cups home-made chicken stock* (or vegetable stock)
- 2 cups of water
- 1 tsp Rosemary, dried ~ or ~
(1 Rosemary sprig ( 6-7 inches ), large fresh sprig)
- 1/2 tsp Thyme, dried or 1 tsp fresh Thyme
- 1/2 tsp Smoked Paprika
- 1 Bay Leaf
- 1/2 Tsp Pepper (fresh ground)
- 1½ Tsp Fresh Ground Salt (Kosher or sea salt)
Optional – add diced bacon or cooked sausage rounds during or after the cooking process for that meaty flavour.
* the ratio of stock and water needs to add up to 7 cups. If you don’t have enough stock add more water. Your stock may be very concentrated and rich and you may need to adjust the ratio. Use your good judgement.
Substitution: If you don’t want to use carrots and celery replace them with 4 cups of sliced yellow onions about 3 more onions. It now becomes a Tuscany navy bean soup.
Not enough carrots? If you only have 2 carrots in the frig. add one onion in place of the 3 additional required carrots. The same applies to the celery.
Soaking Navy Beans. The water collects carbohydrates from the beans.
- Soak the navy beans for 3 hours. Change the water frequently ~ discards the carbohydrates in the ‘soaking’ water. Carbs make your beans become the “magical fruit”.)
- Mince the garlic, dice the onion(s), chop the celery, pepper and carrots.
- Sauté the onions, celery, and carrots in olive oil in the pot (dutch oven). After the onions are translucent (about 5 minutes), add the garlic and red pepper and sauté another minute or two.
- Add the rinsed navy beans, stock, water, smoked paprika, bay leaf, fresh ground pepper and herbs to the pot.
- Bring to a boil (boil for 10 minutes while stirring) then turn down to simmer. Total cooking time 90 minutes.
- Taste test to check if the beans are thoroughly cooked. Add salt. Taste again to see if you need more salt. We left the salt to the end because salt makes the beans hard.
Serves 6-8 (good for storing in glass jars & freezing)
ALTERNATE METHODS OF COOKING
For the following two methods, saute the vegetables in a fry pan with olive oil first before adding to the crock pot or pressure cooker.
SLOW COOKER METHOD: Combine all of the above ingredients into the slow cooker and stir. Set to cook on high for 4-5 hours or low for 8 hours.
PRESSURE COOKER: Beans are a perfect match for pressure cooking. Place pressure regulator on vent pipe and cook 30 minutes at 15 pounds pressure. Use instructions included with your p.c. model. One of my sisters is always using a pressure cooker. (She uses 2 at a time) With her engineer-like mind – it’s a given. Less work and a most efficient method. Freezer friendly for another day! Their freezer is full of goodies (and don’t last long in the freezer either). Don’t freeze in plastic or freezer bags–use glass jars– and leave a gap of one inch at the top so the jars wont crack.
I have my mason jars ready for this one to enjoy again and again. Make it once serve it thrice ( 3 times ) is my motto!!! Give a jar to a friend adds happiness to their day. We are giving a whole new meaning to jar heads! ◔‿◔ ( aha!)
FOOD TIP: Common mistakes are boiling or simmering the soup too long or too high. While simmering you should not see any bubbling at all. If you can not obtain a very low simmer then add 1/2 to 1 additional cup of water/stock. You may want to turn off the heat for 2 minutes after the 10 minutes of boil time. Gas stoves are a favorite with chefs because the heat goes right down quickly when you reduce the flames. The best choice is a pressure cooker. If you have never used one I recommend it. It seals all the moisture inside the P.C.
THE HEALTH SMART BEAN
(1) Heart healthy 💖
(2) Nutrients: antioxidants, and vitamins and minerals
(3) Economy: Beans may be the least expensive source of protein
(4) SLOW to digest: keeps you feeling full longer and aids in weight loss
(5) FIBER: 5 to 8 grams of fiber in 3 ounces (100 grams)…prevents constipation.
(6) Reduce cancer risk: 3 cups of beans per week.
(7) Blood sugar balance: Beans digest slowly which helps keep the blood sugar balanced. At the same time reduces fatigue and irritability.
(8) PROTEIN: About 1/2 cup of beans provides 7 grams of protein. The same amount of protein as in 1 ounce of chicken, meat or fish.
BONUS: Beans are inexpensive. Stock up!
BEAN TIPS beans-reduce-gas
THE NEW SUPER FOOD
Beans are on the list of super foods. It does not get a lot of air time. More people are discovering that the lowly, often neglected bean is not only low in cost, it is high in health benefits. Protein: 1 oz chicken=1/2 cup beans.
DID YOU KNOW? Garbanzo beans (chick peas) are the highest in protein of all the beans. It contains Potassium, K and very high in folate. And — is over the scale in energy! —
HOW DID NAVY BEANS GET THEIR NAME?
With a long shelf life, navy beans became a staple on U.S. Navy vessels beginning in the mid-1800s; earning them their name that has survived the test of time. The navy bean is the same type of bean you find in tins of baked beans.