“Superfoods” are foods that have been shown to improve your health and well-being, and increase longevity. This tangy soup contains several: Beans, green, and rosemary, all of which offer great taste and health benefits for you and your family.
1 cup dried white beans
4 cups good-quality vegetable stock or water
1 bay leaf
1 tablespoon olive oil
2 medium carrots, scrubbed and cubed
2 red bell peppers, diced
1 medium onion, chopped
2 garlic cloves, minced
2 1/2 tablespoons low-sodium soy sauce or tamari
1 tablespoon chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme
Freshly-ground black pepper, to taste
Pinch of cayenne
1 bunch fresh spinach, kale, or chard, rinsed well and stems removed
3 tablespoons freshly-grated Parmesan cheese, optional
1. Soak beans with water to cover overnight. Drain.
2. Combine beans, stock or water, and bay leaf in a large soup pot over high heat and bring to a boil. Cover, reduce heat, and simmer for about an hour and a half, until beans are tender but still hold their shape.
3. In a large heavy-bottomed skillet, heat olive oil over medium heat and saute carrots and onion, stirring, for about a minute. Add garlic and continue cooking for five minutes, until vegetables are softened. Place vegetables in pot with beans.
4. Continue cooking soup 15 minutes over medium-low heat, then add soy sauce, rosemary, thyme, pepper and cayenne and continue cookign 15 minutes more to meld flavors. Add greens and cook five minutes more (for spinach or chard) or 10 minutes more (for kale), until greens are wilted.
5. Serve hot, sprinkled with cheese, if desired.
Inspired by Superfoods Rx, by Steven Pratt, M.D. and Kathy Matthews (William Morrow, 2004).