Hearty and Healthy: Your Ultimate Guide to 15 Bean Soup Recipes:
Few dishes come as close to the heart as a bean soup in regard to comfort, nutrition, and flavor. Among the innumerable bean soups that exist worldwide, the 15 Bean Soup enjoys a special status in terms of its rich texture, divergent flavors, and an overall good nutritional profile. This versatile dish is not only perfect for cold weather but also great to get a robust meal at any time of the year. In this article, we will review the very basics of 15 Bean Soup, introduce its classic recipe and some variations that most likely will help to satisfy any taste and diet preference.
Understanding 15 Bean Soup:
The 15 Bean Soup is such a wholesome stew that results from the mix of fifteen types of dried beans. Owing to the variety in the beans, each spoon contains a complex texture and flavor; hence, the reason for really a delight. The added vegetables, herbs, and spices cook the soup and add to the flavor and nutrient values.
Ingredients for Classic 15 Bean Soup:
For the Soup:
- 1 package (about 16 oz) 15 bean soup mix (or any dried bean mix of your choice)
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 bell pepper (any color), chopped
- 1 can (14.5 oz) diced tomatoes, with juices
- 8 cups vegetable broth (or chicken broth for a non-vegetarian version)
- 1 ham hock or 1 cup diced ham (optional, for added flavor)
- teaspoon dried thyme
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1 bay leaf
- Salt and black pepper to taste
- 2 tablespoons olive oil
For Garnish (optional):
Fresh parsley, chopped
Grated Parmesan cheese
A squeeze of lemon juice
Tips:
1. Bean Preparation: Give the beans a nice cold water rinse; sort out any debris and small rocks. Place them in a large bowl and soak with water overnight. Alternatively, use the quick soak method in which the beans are boiled for 2 minutes, then left to sit, covered for 1 hour. Then drain and rinse to use.
2. Sauté the Vegetations: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, garlic, carrots, celery, and bell pepper. Stir and sauté for about 5-7 minutes or until the vegetables are soft and the onions are translucent.
3. Add the Tomatoes and Spices: Add diced tomatoes with their juices. Add the dried thyme, basil, smoked paprika, cumin, and bay leaf. Cook another 2 minutes to let spices infuse into the vegetables.
4. Beans and Broth: Add soaked, drained beans, along with vegetable or chicken broth in the pot. Stir in the ham hock or diced ham, if using. Stir all ingredients.
5. Simmer the Soup: Bring to a boil, then reduce the heat to low. Cover the pot. Let the soup simmer for approximately 1.5 to 2 hours or until the beans are tender. Stir from time to time and add broth or water if the soup is turning out too thick.
6. Season and Serve: When the beans are tender, remove the bay leaf and then season the soup with salt and pepper to taste. If you used a ham hock, remove it, shred any meat off the bone and return the meat to the soup. Ladle the soup into bowls and garnish with fresh parsley, grated Parmesan cheese and a squeeze of lemon juice, if desired.
Variations of 15 Bean Soup:
Spicy Southwest 15 Bean Soup – Kick it up a notch with some heat from jalapeños or serrano peppers. Adding in some chili powder, cayenne pepper, and cumin will give this a bold Southwestern flavored soup. Top with shredded cheese, cilantro, and a squeeze of lime for extra bursts of flavor in each bite.
2. Vegetarian 15 Bean Soup: Do not add ham and replace the broth with vegetable broth for vegetarian purposes. Give an extra oomph of spice with some smoked paprika and liquid smoke. Other vegetables that would go well with this dish include but are not limited to zucchini or corn for flavor and texture.
3. Mediterranean 15 Bean Soup: Add the Mediterranean flair with chopped olives, sun-dried tomatoes, and a sprinkle of oregano. Serve this along with some crusty bread on the side and a drizzle with olive oil for that true hearty Mediterranean meal.
4 Italian 15 Bean Soup: Make Italian-inspired using a can of diced tomatoes with Italian herbs and adding some fresh basil or rosemary. Serve with a dollop of grated Parmesan cheese atop and some garlic bread, if desired.
5. Slow Cooker 15 Bean Soup: For a completely hands-free process, prepare the soup in a crock pot. Place everything in the crock and cook on low for 6-8 hours or on high for 3-4 hours until the beans are tender. It is perfect for busy days.
Nutritional Benefits of 15 Bean Soup:
1. Rich in Protein and Fiber: The bean types in this soup offer a good level of plant-based protein and dietary fiber. The proteins are useful for the repair and growth of muscles, while the fiber helps in digestion and assists the body in maintaining weight within a healthy range.
2. Full of Vitamins and Minerals: Beans are a good source for obtaining required vitamins and minerals such as iron, potassium, magnesium, and folic acid. Addition of vegetables enhances the vitamin and mineral content of the soup.
3. Heart-Friendly: Beans contain low levels of saturated fat and cholesterol; therefore, they are considered to be heart-friendly. The high amount of fiber helps control the levels of cholesterol and is friendly to the heart.
4. Filling and Satisfying: The addition of vegetables and beans will make the soup bulky, hence filling and satisfying, which could prevent unhealthy snacking and keep one full throughout the day.
