fiber, fiber, flavor

i recently read the book "Eat to Live" by Joel Fuhrman and it really got me thinking about whole foods and such.  so, i decided to whip up a smoky 4-bean soup that was chalk full of flavor AND fiber.

i make a batch of this every week or so and eat for lunches. if you plan on freezing it, know that you will want to add more broth or water when re-heating, as the beans tend to soak up all of the liquid.

(and one of the best little secrets is that this soup has practically zero fat content, for those of you looking to trim the ol' waistline).

smoky 4 bean soup

1 can black beans

1 can white beans

1 can red beans

1 can pinto beans

3 carrots – chopped

2 celery ribs – chopped

½ yellow onion – chopped

3 cloves garlic – minced

½ tbsp thyme – finely chopped

½ cup braggs (you can also use tamari)

2 tbsp veggie base (better than bouillon)

¼ tsp liquid smoke

¼ cup imitation bacon bits

2 scallions – for garnish

 

in a large stockpot, add 3 quarts water, yellow onion, garlic, celery and carrots.  bring to a boil then reduce to a rolling simmer.  add your braggs and mushroom base.  let simmer for approximately 10-15 minutes.

 

in a colander, rinse each can of beans thoroughly.  add the beans once they have been rinsed off.  keep the soup on a medium simmer for 8-10 minutes.  you can now add your liquid smoke and imitation bacon bits. 

 

let the soup cook for approximately 20 more minutes, or until the beans have become a nice, softer texture and the flavors have melded together.  you can now add your thyme.  cook for another 5-10 minutes.

 

garnish with some freshly chopped scallions.

 

serve with lighter red wine and good crusty bread.

 

enjoy!

Comments

[David Wolfe Rawfoods]

We all need fiber!

[Meagan]

sorry about that folks...looks like typepad went a little wack-a-doo on me...it should be right now...1 can of each bean (4 different beans)

[colleen]

i believe it is only one can of each for a total of 4 cans of beans. i'm just guessing though...

[Clare]

I'm a little confused by the ingredients list. Is that '2 x can black beans, 2 x can white beans' or only '1 x can white beans and 1 x can black beans'?

[Chris]

i love bean soup! just wanted to double check, it's 2 cans of black and 2 cans of white?

[Valerie]

Mmmmm, looks tasty!