The Mediterranean Diet – Beans really ARE the magical fruit!
We all know the catchy little jingle, ‘beans, beans, the magical fruit…’. We’ve continually bean talking about the importance of them in The Mediterranean Diet and how they are a staple, everyday part of the diet for fiber, carbs and protein.
Here is yet another way to use beans, this time as a hot soup! I personally can eat soup all year long, even in the dead of summer. If you think you need to wait until cooler weather to try this one, you’ll wish you hadn’t!
White Bean Soup
- 2 tsp extra virgin olive oil
- 1 c carrots, chopped
- 1 c onion, chopped
- 2 cloves garlic, diced
- 4 c chicken stock
- ½ tsp Italian seasoning
- 3 cups of white beans, drained and rinsed
- 6 oz bag of baby spinach
- Salt and pepper, to taste
Heat oil in a large saucepan, or dutch oven, sauté carrots, onions and garlic until softened, about 5-7 minutes. Add broth, Italian seasoning, salt, pepper and beans. Bring to a boil, reduce to a simmer and cook another 5-7 minutes. At this time, puree the soup either with an immersion blender or by placing the soup in a regular blender a cup or two at a time. Blend until desired texture is obtained. Return soup to pot if using a blender. Stir in the spinach and serve hot.
This soup can be beefed up (no pun intended) with the inclusion of some seasoned chicken or some seasoned fish, pre-cooked according to your specifications (grilled, sauteed, pan-seared, baked, etc.), or it can be left as-is. For best results use home-made chicken stock from boiling chicken, not packaged stock.
Periodically throughout the month of July we will be posting recipes taken directly from our 30 day nutritional guide, due out in early August. It will accompany The Mediterranean Lifestyle’s Olympian Health and Wellness eBook on The Mediterranean Diet as supplementary material for those of you who are looking to take your health and wellness to the next level. The book is co-written by Melissa Williams.
For more information you can sign up for the newsletter to receive regular updates on the nutritional guide, as well as special members-only information that does not appear on the public blog. It’s absolutely free and you also receive a complimentary copy of Seven Steps to Olympian Health as a way of us saying “Thank You!” for joining our community of healthy people who want to go beyond the 72% of overweight and obese Americans to join the ranks of Olympians around the world who have achieved total health and wellness via The Mediterranean Diet.