If you’re looking for a dairy-free soup with a vegan version option (use coconut oil instead of butter and vegetable stock in place of chicken), then you’ll love my Tuscan White Bean Soup, one of the many amazing recipes from my book 175 Best Superfood Blender Recipes Using Your NutriBullet.
Rich in nutrients that support bone and teeth health, healthy mood and energy production, while reducing the risk for metabolic syndrome and diabetes and more, this soup will be a crowd-pleaser.
Dulse
By using dulse powder instead of kosher salt, you’ll get some much-needed iodine.
Despite the fortification of table salt with iodine, many are not consistently getting enough to avoid a functional iodine deficiency.
The iodine in table salt is very unstable and it is lost over time if the salt sits in the cupboard. Also, many are staying away from table salt as a way to reduce their sodium intake.
Here’s the rub. The amount of sodium in a pinch or two isn’t the problem, it’s the ton of sodium added to the food supply. A 7 g (1/4 oz) serving of dulse powder has an impressive 547 mg of potassium and 1170 mcg of iodine. In addition to dulse, consider adding other foods rich in iodine more often.
White kidney beans
Key nutrients
- Protein
- Carbohydrate and fiber
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Copper
- Manganese
- Vitamin B1/thiamin
- Vitamin B3/niacin
- Choline
- Vitamin E
- Flavan-3-ols
Health-promoting properties
Supports healthy glucose metabolism and blood sugar levels, provides bulk to stool promoting regularity, lowers cholesterol, helps to increase satiety after eating, and is involved in the production of red blood cells.
It helps to build and maintain muscle.
It provides bone-building minerals and lowers blood pressure. Converts food into energy. Antioxidant and anti-inflammatory compounds also help with healthy cell division and gene expression which lowers the risk for cancers. Promotes production and supports the function of neurotransmitters.
Health conditions where beans can help
Supports and helps to manage CVD, pre-diabetes, diabetes, digestive health issues such as constipation, and hemorrhoids. May help with overweight and obesity, supports fetal development and healthy pregnancy.
High blood pressure, osteoporosis, dyslipidemia (elevated LDL cholesterol and triglycerides), and metabolic syndrome. Supports mood, cognitive health, and normal stress response. Supports muscle growth, repair, and maintenance and helps to slow age-related muscle loss (sarcopenia).
Tuscan White Bean Soup
If you’re looking for a dairy-free soup with a vegan version option (use coconut oil instead of butter and vegetable stock in place of chicken), then you’ll love my Tuscan White Bean Soup. Rich in nutrients that support bone and teeth health, healthy mood and energy production, while reducing the risk for metabolic syndrome and diabetes and more, this soup will be a crowd-pleaser.
Ingredients
- 2 tbsp 30 ml butter or coconut oil
- 1 tbsp 15 ml sunflower oil
- 2 shallots chopped
- 2 thyme sprigs
- 2 cans 14 to 19 oz/398 to 540 mL white kidney beans
- 4 cups 1 L low-sodium chicken or vegetable broth
- 4 cloves garlic halved
- 1/2 cup 125 ml coconut milk 125 mL
- Dulse powder or kosher salt
- Freshly ground black pepper
Instructions
-
In a large saucepan over medium heat, add the butter and sunflower oil and heat until shimmering. Add shallots and cook, stirring, 3 minutes or until softened. Add the thyme sprigs, beans and broth, stirring to combine. Bring mixture to simmering, add garlic and cook, stirring occasionally, 10 minutes or until the garlic is softened. Let cool.
-
Add bean mixture, in batches, to the extra tall cup. Twist the extractor blade onto the cup to seal. Turn the cup upside down and press and turn cup into the power base for 30 seconds, or until smooth.
-
Remove the cup from the power base and twist off the extractor blade. Return mixture to the skillet. Add coconut milk and season with salt or dulse powder and pepper. Cook over medium-low heat, stirring occasionally, 5 minutes or until heated through. Serve warm.
Recipe Notes
TIPS
- Serve with a bright green salad and roasted French bread slices. You can also sprinkle some dulse powder on before serving even if you used salt to season the soup
175 Best Superfood Blender Recipes Using Your NutriBullet will be available in Chapters and Indigo in Canada, and Barnes & Noble in the US, and will be available in Costco Canada too. Of course, you can also order it on Amazon.ca or Amazon.com today!!
Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health. Follow me on Facebook, Instagram and Twitter.