The Most Perfect Delicious Bean Soup

There’s nothing like a good bean soup. It’s hearty, warm, filling and perfect to eat on a cold day. It’s also one of the easiest soups to make. It’s a type of soup I used to make quite a bit especially when my children were younger but over time some how stopped making. I don’t know why I stopped, because bean soup is cheap to make when you’re on a budget and it’s the perfect one pot meal, all you need is a salad to pair with it and maybe a nice piece of crusty bread. Sometimes when it comes to food you just have to go back to the oldies but goodies. So I’m going back to making bean soup but with a 2019 revision.

In my opinion soaking beans overnight is the best way to cook beans. It allows the beans to cook up very nicely with little to no split or burst opened beans plus the beans cook faster. I use navy beans because their small and have a nice ratio of lysine to arginine. The lysine is 946mg and the arginine is 755mg. Also per one cup of navy beans has 30% of your daily recommended intake of protein, 24% of iron, 19% of copper and 13% of your daily intake of calcium.(1) This is just a portion of some of the nutritious values of navy beans.

My bean soup recipe has been revised to make the beans easier to digest, using the herb fennel. Fennel is know to improve digestion and helps to relieve gas and bloating. It’s also an herb perfect to assist anyone with food sensitivities and leaky gut issues. And the best part of using fennel is that it gives amazing flavor to the beans.

Bean Soup

3 cups of pre-soaked (soaked overnight) organic navy beans

olive oil

1 teaspoon of fennel seed

2 cloves of finely chopped garlic

1 cup of chopped red onion

1 yellow bell pepper chopped

1 tablespoon of finely chopped jalapeno pepper

1 1/2 teaspoon of sea salt

vegetable stock

First drizzle a little bit of olive oil in a stock pot over low to medium heat. Place the fennel seed in the oil and saute to release the oils and flavors of the fennel.

Add the garlic, red onion and jalapeno pepper to the fennel and saute for a few minutes then add the yellow peppers, saute for a couple of minutes more than add the pre-soaked navy beans. Pour the vegetable stock over the beans to cover the beans. Add the sea salt and a dried bay leaf. Bring to boil then turn to low heat so the soup can simmer for 30 minutes.

When done the beans should be tender but still maintain it’s shape. The soup like I said earlier is filling, hearty and of course delicious! Before serving make sure the bay leaf is removed. The serving size of this recipe is 4-6 servings but if doubled the soup can last for days. 😊

Enjoy!

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