​Souper Beans!

January 6 is National Bean Day! There’s no better time to explore the humble legumes that have been a staple in diets across the globe for centuries than during January, which also happens to be National Soup Month. Whether you prefer pintos, limas, kidney beans, chickpeas or lentils, incorporating beans into your diet can contribute significantly to overall well-being. Let's delve into the nutritional benefits that make beans a must-have in a balanced and healthy diet.

One of the standout features of beans is their high protein content. For vegetarians or those limiting their meat intake, beans serve as an excellent plant-based protein source, offering a substantial alternative to meat. Protein is essential for muscle development, repair, and overall body maintenance. Including beans in your meals can help meet your protein requirements and promote a well-rounded diet.

Beans are also an exceptional source of dietary fiber, which plays a crucial role in digestive health. Fiber aids in maintaining regularity, preventing constipation, and promoting a healthy gut microbiome. Additionally, the soluble fiber found in beans helps regulate blood sugar levels and may contribute to lower cholesterol levels, reducing the risk of heart disease.

Beans are a complex carbohydrate, meaning they provide a steady release of energy. Unlike simple carbohydrates found in processed foods, the complex carbohydrates in beans contribute to stable blood sugar levels, helping to sustain energy throughout the day. This makes beans an excellent choice for individuals looking to maintain consistent energy levels and manage weight effectively.

Beans are rich in essential vitamins and minerals that play vital roles in various bodily functions. They are particularly high in folate, a crucial nutrient for cell division and the prevention of neural tube defects during pregnancy. Additionally, beans provide an array of minerals such as iron, magnesium, and potassium, supporting bone health, muscle function, and overall well-being.

Regular consumption of beans has been linked to a reduced risk of cardiovascular diseases. The soluble fiber in beans helps lower cholesterol levels, while potassium helps regulate blood pressure. The combination of these factors contributes to a healthier cardiovascular system, reducing the likelihood of heart-related issues.

Beans are a weight-loss-friendly food due to their high fiber and protein content. The combination of these nutrients promotes a feeling of fullness and satiety, reducing overall calorie intake. Including beans in your diet may support weight management efforts and contribute to a healthier body composition.

Whether you enjoy them in soups, salads, or as a side dish, the versatility of beans makes them an easy and accessible addition to a well-balanced and wholesome diet. From providing a plant-based protein source to promoting heart health and aiding in weight management, beans are a nutritional powerhouse that deserves a place on your plate!

Tuscan White Bean Soup

3 tablespoons extra virgin olive oil

3 medium carrots peeled & chopped

1 medium yellow onion chopped

3 medium celery stalks chopped

5 cloves garlic minced

3 15 oz cans cannellini beans drained & rinsed

5 cups vegetable or chicken broth

2 cups baby spinach roughly chopped

2 tablespoons lemon juice

1/4 cup parmesan cheese grated

1 tablespoon fresh parsley chopped

1/2 teaspoon each of dried rosemary, oregano, red pepper flakes, sea salt & black pepper

1/4 teaspoon each of marjoram & dried thyme

Over medium-high heat, add olive oil, carrots, onion, & celery to your favorite soup pot. Stirring often, cook about 5 minutes. Add garlic & cook an additional 2-3 minutes. Add spices and herbs (except fresh parsley) & stir everything together. Add half of the beans to a blender with 1 cup of broth. Puree until smooth, then add to the pot with remaining broth & beans. Bring everything to simmer & cook for 20 minutes. Stir in spinach & fresh parsley. Simmer for an additional 5 minutes until spinach is wilted. Stir in lemon juice & parmesan cheese. Serve with additional parmesan & parsley for topping. Enjoy!