Brothy Beans: White Miso Escarole and Cannellini Bean Soup

Cannellini Beans

Cannellini beans, also known as white kidney beans, are a type of legume that is native to the Americas but has been widely cultivated in Italy since the 1500s. They are pale white in color and have a creamy, slightly nutty flavor, making them a versatile ingredient in many cuisines around the world.

Cannellini beans are a rich source of nutrients, including protein, fiber, complex carbohydrates, vitamins, and minerals. They are low in fat and calories and are an excellent source of plant-based protein, making them a popular choice for vegetarians and vegans. They are also gluten-free, which makes them a great choice for people with celiac disease or gluten sensitivity.

In Italian cuisine, cannellini beans are used in a variety of dishes, such as soups, stews, salads, and pasta dishes. One of the most famous dishes is pasta e fagioli, a hearty soup made with cannellini beans, pasta, and vegetables. They are also used in minestrone, a vegetable soup that typically includes a variety of beans and vegetables.

Cannellini beans are also a popular ingredient in American cuisine, particularly in the southern United States, where they are often used in casseroles, salads, and chili. In Mexican cuisine, they are used in refried beans, and in Brazilian cuisine, they are a key ingredient in feijoada, a hearty bean and meat stew.

Cannellini beans can be cooked in a variety of ways, including boiling, steaming, and pressure cooking. They can also be canned, which makes them a convenient pantry staple for quick and easy meals. If you’re cooking with dried beans, it’s important to soak them overnight to reduce cooking time and improve digestibility.

When selecting cannellini beans, look for ones that are plump, firm, and free of blemishes or discoloration. If you’re buying canned beans, choose ones that are low in sodium and don’t contain any added preservatives or additives.

Overall, cannellini beans are a healthy, nutritious, and delicious ingredient that can be used in a variety of dishes. They are versatile, easy to cook, and can be found in most grocery stores. Whether you’re making a hearty soup, a healthy salad, or a delicious pasta dish, cannellini beans are sure to add flavor and nutrition to your meal.

Is Miso healthy?

Miso is a traditional Japanese condiment that is made from fermented soybeans. It has a rich, savory flavor and is often used in soups, sauces, marinades, and dressings. But is miso healthy? The answer is a resounding yes!

Miso is a highly nutritious food that is rich in protein, fiber, vitamins, and minerals. It is also a good source of antioxidants and probiotics, which can benefit your overall health in many ways.

First and foremost, miso is a great source of protein for vegetarians and vegans. A single tablespoon of miso contains around 2 grams of protein, making it a great addition to plant-based meals. Additionally, miso is a good source of dietary fiber, which can help improve digestive health and reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.

Miso is also rich in vitamins and minerals, including vitamin K, magnesium, potassium, and manganese. Vitamin K is important for bone health and blood clotting, while magnesium is necessary for proper muscle and nerve function. Potassium is important for maintaining healthy blood pressure, and manganese is essential for healthy bones, metabolism, and wound healing.

Furthermore, miso is a great source of antioxidants, which can help protect your body against free radicals that can damage your cells and contribute to the development of chronic diseases. Miso contains several types of antioxidants, including phenolic acids, flavonoids, and carotenoids.

Miso is also a source of probiotics, which are beneficial bacteria that can improve digestive health, boost the immune system, and reduce inflammation. The fermentation process used to make miso produces these probiotics, which can help improve gut health and prevent digestive issues like constipation, diarrhea, and bloating.

It’s important to note that miso is high in sodium, which can be a concern for people who need to limit their sodium intake due to high blood pressure or other health conditions. However, there are low-sodium varieties of miso available, so it’s important to read labels and choose the right type of miso for your needs.

Overall, miso is a highly nutritious and healthy food that can be a great addition to a balanced diet. It’s a good source of protein, fiber, vitamins, and minerals, as well as antioxidants and probiotics. However, it’s important to choose low-sodium varieties and consume miso in moderation, as it can be high in sodium.

White Miso Escarole and Cannellini Bean Soup Recipe

Prep time: 10 minutes Cook time: 30 minutes Total time: 40 minutes Servings: 6

Equipment needed:

• Large pot
• Cutting board
• Chef’s knife
• Measuring spoons
• Wooden spoon
• Small bowl
• Whisk

Ingredients:

• 2 tablespoons olive oil
• 2 tablespoons white miso paste
• 4 cups vegetable broth (made with Better than Bouillon or your preferred brand)
• 4 cups water
• 1 small onion, finely diced
• Pinch of kosher salt
• 3 to 4 cloves garlic, minced
• 2 heads escarole, chopped
• 2 tablespoons nutritional yeast
• 2 15-ounce cans of cannellini beans, drained and rinsed
• 1 lemon, cut in half
• Ground black pepper, to taste
• Crusty bread, for serving

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and a pinch of salt and cook for 5 minutes, until softened.
3. Add the minced garlic and cook for an additional 30 seconds, until fragrant.
4. Add the chopped escarole to the pot and cook for about 3 minutes, until it starts to wilt.
5. In a small bowl, whisk together the white miso paste and nutritional yeast with a few tablespoons of warm water until smooth.
6. Add the Better than Bouillon, water, miso mixture, halved lemon, and cannellini beans to the pot and stir to combine.
7. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes.
8. Season the soup to your liking and serve immediately with crusty bread.

Note: This soup does pick up additional flavor once it is cooled and reheated the following day.

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White Miso Escarole and Cannellini Bean Soup

A delicious white bean soup made with canned beans in less than an hour.

Prep Time15 minutes mins

Cook Time25 minutes mins

Course: Soup

Cuisine: American, Italian

Keyword: healthy, Soup

Servings: 6

Equipment

• Large Pot
• Cutting Board
• Chef's knife
• Measuring Spoons
• Wooden spoon
• Small bowl
• Whisk

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons white miso paste
• 4 cups vegetable broth made with Better than Bouillon or your preferred brand
• 4 cups water
• 1 small onion finely diced
• Pinch of kosher salt
• 3 to 4 cloves garlic minced
• 2 heads escarole chopped
• 2 tablespoons nutritional yeast
• 2 15- ounce cans cannellini beans drained and rinsed
• 1 lemon cut in half
• Ground black pepper to taste
• Crusty bread for serving

Instructions

• Heat the olive oil in a large pot over medium heat.
• Add the onion and a pinch of salt and cook for 5 minutes, until softened.
• Add the minced garlic and cook for an additional 30 seconds, until fragrant.
• Add the chopped escarole to the pot and cook for about 3 minutes, until it starts to wilt.
• In a small bowl, whisk together the white miso paste and nutritional yeast with a few tablespoons of warm water until smooth.
• Add the better than Bouillon, water, miso mixture, halved lemon, and cannellini beans to the pot and stir to combine.
• Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes.
• Season the soup to your liking and serve immediately with crusty bread.

Notes

This soup does pick up additional flavor once it is cooled and reheated the following day.