Can’t have too many bean soup recipes! They are a great source of protein, fiber and are naturally low in fat. This recipe has the refreshing taste of rosemary, lemon and mint. Plus, it uses kombu seaweed which is full of minerals and helps increase the digestibility of the beans.
- 1 1/2 cups dried white beans (cannellini, navy, etc.)
- 2 bay leaves
- 3 sprigs of fresh rosemary
- 1-5-inch piece of kombu seaweed, rinsed
- 2-4 cups of broth of choice
- 3 garlic cloves, pressed
- 1 tsp unrefined sea salt or Himalayan salt
- dash of cayenne
- 2 cups arugula, cleaned well (may substitute spinach or nettles)
- 2 meyer lemons, zested and juiced
- fresh mint leaves, optional garnish
Sort through the beans, removing any stones, then rinse and drain the beans. Soak the beans for 8 hours in 6 cups of water. Then drain off and discard the water.
Add 2 cups of fresh water to the soaked beans and bring to a boil in a large pot. Add the bay leaves, rosemary and kombu. Reduce heat to low and cover. Simmer for 1-2 hours (or until soft), stirring occasionally. You want the beans to still hold their shape but be tender all the way through (not too hard and not too mushy). You may need to add broth to the pot during the cooking process to keep them from sticking to the bottom. Once cooked through add more broth until the soup is your desired thickness. Discard the bay leaves and rosemary sprigs (the kombu can remain in the soup, but chop into smaller pieces if it hasn’t already disintegrated into little bits).
Place the garlic in a mortar and pestle with the salt and cayenne, and crush to make a paste. Add to the beans and simmer for three minutes. Chop the arugula and stir into the soup. Simmer for 1 minute or until the arugula is wilted but still bright green. Turn off heat, taste for salt, and serve in bowls topped with some zest, lemon juice and chopped fresh mint. Serve with crusty whole grain bread.