Beautiful Beans
And a spicy brown bean soup
In the country kitchens of Colombia, where my roots lie, beans are not just an ingredient; they are a cornerstone of our culinary heritage. Growing up, I witnessed the importance of beans firsthand, as my mother always had a pot of bean soup gently blipping away on the stove. We would eat these thick, hearty soups almost every day, with cooling chunks of avocado and a side of rice. A humble dish that never got boring. But beans are more than just a nostalgic staple from my childhood; they are a nutritional powerhouse that transcends cultures and cuisines.
In the quest for longevity and vitality, one need not look further than the Blue Zones, regions of the world* known for their high concentration of centenarians. Among the dietary commonalities found in these areas is the frequent consumption of legumes, including beans. Take, for example, the legume-centric diets of the inhabitants of Ikaria, Greece. Legumes are a staple in their meals, contributing to their exceptional health and longevity.
Beans and legumes offer an impressive array of health benefits. They are rich in protein, fiber, complex carbohydrates, vitamins and minerals while being low in fat. This nutritional profile makes them an ideal choice for maintaining a healthy weight, regulating blood sugar levels and promoting heart health. Furthermore, their high fiber content supports digestive health and keeps you feeling full and satisfied longer.
Yet despite their remarkable nutritional value, beans are often overlooked in modern diets, relegated to a supporting role in dishes like chili. Beans, however, can elevate a wide range of dishes with their unique textures and flavors, from salads to spreads and from soups to stews. In Italy, beans hold a cherished place in the culinary landscape, particularly in regions like Tuscany and Umbria. Here, they find their way into iconic dishes such as pasta e fagioli (I’ve included a recipe in Plant-Based Eating With Joie de Vivre) and ribollita. See my pasta e fagioli by clicking on the post below!
Italians love beans, not only for their nutritional benefits, but also for their ability to add depth and richness to dishes.
To fully harness the versatility of beans, it’s essential to keep both dried and canned varieties on hand. Dried beans offer superior flavor and texture, while canned or potted beans provide convenience for quick and easy meals.
One delightful example of a quick bean dish I love during spring and summer is my cannellini bean salad with (vegan) tuna, caramelized lemon, chili and parsley. Simply sauté a sliced red onion, finely chopped garlic, chili and lemon wedges in a little good olive oil, then toss in the drained and rinsed cannellini beans, cool briefly, add the (vegan) tuna, a dash of lemon juice, a pinch of fleur de sel and chopped parsley. This vibrant salad, which I love on slices of toasted sourdough, showcases the versatility of beans, transforming them into a light and refreshing meal that’s perfect for warm-weather dining.
Incorporating more beans into your diet doesn’t have to be daunting. Start by experimenting with different varieties such as black beans, chickpeas and lentils. Whether blended into creamy dips, simmered in savory sauces, roasted for a crispy snack, or added to a soup (such as the one that follows), beans offer endless possibilities for culinary creativity and a delicious and nutritious way to nourish both body and soul.
*Stay tuned for my article on the Blue Zones this coming June in Reader’s Digest UK.
Spicy brown bean soup
I make a variation of this soup for lunch at least three days a week. With canned beans and a box of tomato frito, it’s a super quick and easy meal that’s heartwarming, healthy and satisfying. To enhance the nutritional value of this soup, consider adding vibrant greens, such as chopped kale during cooking. Not only does this infusion of greens contribute additional vitamins and minerals, but it also adds a delightful textural contrast to the velvety beans.
You will notice that I have not used any oil when cooking. I use oil (even good olive oil) very sparingly and only for special dishes (like the bean and ‘tuna’ salad, which I sometimes make on weekends) and give preference to sautéing in broth or water these days.
Serves 4
Ingredients:
2 cups strong vegetable stock
1 large onion, roughly chopped
1 large carrot, chopped
Fat pinch of dried chili flakes
2 tsps dried sage
1 tsp ground turmeric
1 bay leaf
Sea salt & freshly cracked pepper, to taste
350ml tomato frito
2 tsps fresh thyme leaves
150g new potatoes, chopped
500g cooked brown beans (from a can, drained and rinsed)
Large bunch of parsley, finely chopped
Instructions:
Sauté the onion, carrot, chili flakes, sage and turmeric in 3 tbps of the stock for about 3 minutes. Add the bay leaf and season with salt and pepper, bearing in mind that the tomato frito also contains salt (I personally don’t add any salt as the stock also imparts a lot of flavor). Tip in the tomato frito and the rest of the stock, then bring to the boil. Reduce the heat, add the thyme, potatoes and beans. Cover and gently simmer for 25 minutes. Add in parsley right before serving. Taste and adjust the seasoning. Serve with country bread.
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