Saturday, June 11, 2011

White Bean and Arugula Soup

prepared with spinach as that is the greenery I had on hand.
Like all great primal recipes, this soup that can be made differently each time. Change the greenery - try spinach or kale or peppery watercress instead of arugula. Change the bean - pinto beans, black beans, or use any other bean you love. Want more vegetables? Add carrots and/or celery (be sure to include some of those delicious celery leaves). If you are carnivorous, add chunks of smoked sausage or cooked Italian sausage. Saute in habanero olive oil for a real fact, do get yourself some of Sciabica's fantastic habanero olive oil. I use it in everything I can.

A comforting easy soup to make on the most hectic day. Feel free to use prepared boxes of veggie stock instead of homemade. My favorite brands of boxed stock are Kitchen Basics or Imagine. Both are just fine and come in a low or no sodium version (that's what I use). By now many of you have noticed I don't add salt except on rare occasions. If you need salt because you are used to it, go right ahead and add it. Don't tell me you did though, salt's not good for my blood pressure.

White Bean and Arugula Soup
nutrition facts
about 8 servings depending on the size of your bowls.


1 T olive oil - use pure olive oil not extra virgin when you saute
1 onion, chopped
3 heaping T garlic, chopped
1 1/2 t thyme
1 t smokey paprika
1/2 t fresh cracked black pepper
2 (15 oz cans) white beans, rinsed and drained - or better still, cook up a pound of beans from dry, divide into two freezer bags that weigh about a pound each and use one bag each time you make the soup!
4 cups vegetable stock, preferably low or no sodium
2 medium red potatoes, chopped - you can always add more to make it super hearty
1 1/2 T olive oil (habanero olive oil is wonderful here, but not required by law)
2 C arugula, chopped 


Saute in a large soup pot, pure olive oil, onion, thyme, black pepper. Stir frequently and when the onion is clear, add the garlic and saute for a few more minutes - do not brown the garlic or it may turn bitter. If the pot becomes dry before the veges are softened, add one tablespoon of the stock and continue to saute until the veggies are soft.

Add the white beans (Great Northern is my favorite, but Cannelini works if you like the larger bean), stock and potatoes. Simmer at least 15 minutes. Taste and add more seasonings if you wish. You may want a thinner soup, in which case add more broth - it does not add much in the way of calories!

Shortly before serving the soup, heat a skillet over medium heat, add the olive oil and saute the arugula or whatever greenery you are using. When it is wilted, add it to the soup.

I strongly recommend hot red pepper flakes for this - especially if you serve it thicker.

Serve with a warm homemade roll such as a brioche or a baking powder biscuit. A salad makes a lovely accompaniment - both for the visual and for the contrast of cool to hot. Enjoy mindfully and often.

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  1. what's the difference between a T and a t (Tablespoon or teaspoon) and what's a C (Cup)??

  2. hi! Sorry to be slow getting to your question - in the car for 5 hours!

    Yes - T is Tablespoon, t is teaspoon, and C is cup! Let me know how you like it, we have it often!

  3. Hi Everyone

    I am new here I am diabetic and have to watch what I eat count carbs, fat, calories and protein.
    I noticed that this recipe has no food value does anybody have the food value on this soup?

  4. Hi there, I will be happy to do the nutrition facts and will insert that into the blog stay tuned!

  5. Hildegard, I just put the link to the nutrition facts. I hope you are able to enjoy this soup, it's awesome!