Brimming with winter squash, ribbons of hardy kale, tender chickpeas, and sturdy whole grains, this winter minestrone is the kind of soup that'll carry you through the darkest, coldest days of the season.

This is one of those recipes that's endlessly adaptable. It's more of an idea tossed together in a pot than a proper recipe. A riff on what's available in your pantry an at the farmers market. Some homemade bone broth. A can of tomatoes. Beans and grains. The last of the winter veg tucked away in your crisper drawer - it all works here.

Cannellini beans can stand in for the chickpeas. Whole wheat orzo or another small, tiny pasta can substitute for emmer. Swiss chard or even spinach can find a place instead of kale. And, any which way, it seems to turn out just right.

It comes together without a fuss and is mercifully light on your budget. Warming, wholesome, packed with fiber, it's a soup that we return to again and again.

Key Ingredients + Substitutions

Aromatic vegetables include onion, garlic, celery and carrots. They give the soup a richness, and you'll find them as the base in most minestrone recipes.

Dried herbs include thyme, basil, oregano and crushed red pepper. You can swap in fresh herbs if you have them, but add less since dried herbs are more concentrated.

Butternut squash forms the bulk of the veg in the soup. If you don't have butternut squash, you can swap in another winter squash option - kabocha, red kuri, and pie pumpkins will work, too.

Kale added right at the very end adds color, flavor and a good dose of fiber. You can also substitute most other hardy winter greens (mustard greens, spinach, chard).

Emmer is an ancient grain related to einkorn and spelt. It tastes deliciously nutty with a chewy texture. You can swap in small whole-wheat pasta, such as orzo or ditalini.

Chickpeas add bulk and give the soup plenty of fiber and a protein. Other options include cannellini beans, cranberry beans, or even kidney beans.

Chicken broth and diced tomatoes pull the soup together. Just about any broth recipe will work here,

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Where to Find Emmer

Grand Teton Ancient Grains is our favorite source for organic and regeneratively grown grains.

Their emmer has a beautiful texture, sweet nutty flavor and you can mill it into flour for baking or use it in salads like this one.

Check it out

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Winter Minestrone Recipe

Overflowing with winter vegetables and brimming chickpeas and emmer wheat, this winter minestrone makes for a nourishing, nutrient-dense supper during the darkest days of the year.

Course Soup

Cuisine Italian

Keyword ancient grains, herbs, pulses, vegetables

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Author Jenny

Ingredients

Preparing the Minestrone

• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion (chopped)
• 3 garlic cloves (chopped)
• 3 medium carrots (chopped)
• 3 ribs celery (chopped)
• 1 ½ teaspoons fine sea salt (plus additional to taste)
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon crushed red pepper
• 2 ½ cups cubed butternut squash
• 6 cups chicken broth
• 1 (13.5 ounce can) diced tomatoes
• 1 ½ cups chickpeas (cooked)
• 1 ½ cups emmer berries (cooked)
• 1 bunch kale (stemmed and sliced thin)
• grated parmesan cheese (to serve)

Instructions

• Warm the olive oil in a stock pot or Dutch oven placed over medium heat. Stir in the onion, garlic, carrots and celery. Sprinkle with sea salt and cook until fragrant, about 6 minutes. Stir in the basil, oregano, thyme and crushed red pepper, and continue to cook for a further 3 to 4 minutes or until the vegetables have softened.
• Stir the butternut squash into the pot, and then continue to cook a further 3 to 4 minutes, or until it begins to soften around the edges. Pour in the chicken broth and tomatoes. Bring to a simmer over medium-high heat, then turn down the heat to medium-low and continue cooking until the squash is tender and cooked through.
• Stir in the chickpeas and emmer, and continue cooking for 5 minutes. Turn off the heat, stir in the kale and let it wilt in the residual heat of the pot, about 5 minutes further. Serve hot. Store any leftovers in an airtight container in the fridge for up to 5 days.

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Hearty and comforting, this Green Chicken Chili layers navy beans, chicken, and rich bone broth with poblano and jalapeño chiles. A spoonful of salsa verde at the finish keeps the flavors fresh and lively.

I love serving this simple green chicken chili in the colder months, when hearty beans and broth feel especially grounding. It's an affordable meal that stretches easily, yet feels vibrant thanks to the warmth of poblanos and jalapeños.

A swirl of fermented salsa verde at the end adds both brightness and probiotics, while smoked chicken makes a cozy variation with deeper flavor. Simple enough for weeknights, yet satisfying enough to share. It's the kind of dish that anchors the season.

Key Ingredients + Substitutions

Navy beans' mild flavor and creamy texture make them perfect for chili. Cannellini or great northern beans are good alternatives. If you're short on time, use canned beans. Just remember to drain and rinse them well.

Chicken gives the chili its body. Opt for pre-cooked or leftover chicken for a speedier meal. I favor smoked chicken thighs, but the leftover meat from our favorite slow roasted chicken or even a store-bought rotisserie chicken works just as well.

Chicken bone broth builds both flavor and nourishment, adding a delicious silky texture and boost of protein. Vegetable broth or a lighter store-bought stock can be swapped in for homemade.

Salsa verde lends brightness and depth. I love using our fermented salsa verde in this dish, but a roasted tomatillo salsa or mild green enchilada sauce makes a fine substitute.

Green chiles lend a bit of heat to the chili. Poblano peppers offer a mild, earthy flavor that anchors the chili, while jalapeños contribute gentle heat. You can adjust the amounts (and type of chile) depending on the amount of heat you tolerate.

Cumin and oregano give the broth a deeper and more resonant flavor.

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Green Chicken Chili

On long, chilly nights, I crave meals that are simple, nourishing, and deeply comforting. Built on humble ingredients (beans, leftover chicken, green chiles and onions) fits the bill. It's also mercifully kind to the budget.

Cuisine American

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 3 hours hours 30 minutes minutes

Servings 6 servings

Author Jenny

Ingredients

For the Chili

• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion (diced)
• 2 cloves garlic (chopped fine)
• 3 medium poblano peppers (seeded and chopped fine)
• 2 medium jalapeños (seeded and chopped fine)
• 6 cups bone broth
• 1 teaspoon fine sea salt (plus additional to taste)
• 1 teaspoon ground cumin
• 2 teaspoons dried oregano
• 4 ½ cups cooked navy beans (see note)
• 4 cups shredded cooked chicken
• 1 cup salsa verde

To Serve

• chopped fresh cilantro
• lime (quartered)
• hot sauce

Instructions

• Warm the oil in heavy stock pot or Dutch oven over medium-high heat. When you can feel the heat radiating from the pan, toss in the onion, garlic, poblano and jalapeño peppers.
• Sprinkle with salt, cumin and oregano. Then, allow the vegetables to sweat until the onions turn translucent and the peppers soften and release their fragrance-6 to 8 minutes.
• Stir in the bone broth, and bring to a simmer over medium-high heat. Then turn the heat down to medium, and continue simmering until vegetables are soft and cooked through, about 8 to 12 minutes.
• Stir in the cooked beans and shredded cooked chicken, and continue cooking until the beans and chickened are warmed through and the broth turns creamy, about 20 minutes.
• Stir in the salsa verde, turn off the heat and adjust seasoning with salt. Serve with chopped cilantro, fresh lime, and additional hot sauce or salsa verde if desired.

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This smoky, brothy black-eyed pea soup recipe is a favorite in our family. It's brimming with earthy beans, aromatic vegetables and collard greens. Fresh thyme and smoked paprika add a delicious depth of flavor.

Growing up, I remember eating black-eyed peas and greens on New Year's Day. It's a folk tradition that promises wealth and good fortune in the New Year.

Over the last few years, I've combined them in this deeply nourishing, simple black-eyed pea and ham hock soup. You start by soaking black-eyed peas and making a rich stock made with ham hocks.

Then, you season the soup with aromatic vegetables, plenty of fresh thyme, and a good dose of smoked paprika.

Key Ingredients + Substitutions

Dried black-eyed peas give the soup body and texture. They're a traditional lucky food in the American South. They're rich in fiber, folate, and many minerals.

Ham hock is essentially a smoked pork knuckle. They impart a rich, smoky flavor to soups. They are also packed with collagen-rich connective tissue, making excellent gelatinous broth and stock. You can swap smoked turkey legs for the ham hock, in a pinch.

Collard greens are packed with fiber, vitamin K, and antioxidants. Like ham and black-eyed peas, they're a lucky food. Kale is a good substitute for collard greens.

Onion, carrots, and celery are sautéed together. They give the soup body and flavor.

Herbs and spices include crushed red pepper flakes for heat, smoked paprika, and fresh thyme. They provide depth and flavor to the soup.

Lard is perfect for sautéing the vegetable before you add the ham stock. It's easy to render your own lard. Olive oil and bacon fat make good swaps.

How to Make It

Preparing the black-eyed peas. Soaking the beans takes about 8 hours (and up to 12). It helps them cook evenly and softens them. Begin soaking them the night before you plan to make the soup.

I also recommend cooking them separately from the soup rather than directly in the broth. Cooking them in advance helps them cook evenly and clear your broth. You can cook them in advance and store them in the fridge for up to 3 days before making the soup.

Preparing the ham hock broth. Making the ham broth in advance allows you to cook down all the connective tissue in the ham hocks. The result is a beautiful, gelatinous broth with a deep, smoky flavor. You make the broth in advance and store in the fridge for up to 5 days before assembling the soup.

Assembling the soup. With both the black-eyed peas and the ham hock already prepped, whipping up the soup is a cinch. You sauté the onions, carrots, and celery with aromatic herbs and spices. Pour in the broth, and then add the cooked beans, reserved ham, and collard greens at the very end.

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Ham Hock and Black-eyed Pea Soup Recipe

Earthy black-eyed peas simmer in a salty, smoky broth made with ham hocks and fragrant herbs. You finish it off with collard greens for a deeply nourishing, wholesome winter soup.

Course Soup

Cuisine American

Keyword greens, ham, pulses, vegetables

Prep Time 15 minutes minutes

Cook Time 6 hours hours 30 minutes minutes

Soaking the Black-eyed Peas 8 hours hours

Total Time 14 hours hours 45 minutes minutes

Servings 12 servings

Author Jenny

Equipment

• Large Mixing Bowl with Lid
• Stock Pot
• colander
• Fine-mesh Strainer

Ingredients

For the Black-eyed Peas

• 2 cups dry black-eyed peas (picked through)
• ½ teaspoon baking soda
• 2 teaspoons fine sea salt
• warm water (to cover)

For the Ham Stock

• 6 medium smoked ham hocks
• 8 cups water
• ½ cup dry white wine

Finishing the Soup

• 2 tablespoons lard
• 1 medium yellow onion (diced)
• 6 medium celery ribs (diced)
• 4 medium carrots (diced)
• 1 teaspoon fine sea salt
• 2 tablespoons fresh thyme leaves
• 1 teaspoon smoked paprika
• ½ teaspoon crushed red pepper
• 1 bunch collard greens (trimmed and coarsely chopped)

Instructions

Soak and prepare the black-eyed peas.

• Dump the black-eyed peas into a bowl, and then stir in the baking soda. Pour in enough warm water to cover them by about two inches. Cover the bowl tightly and let it sit in a warm spot on your counter for at least 8 and up to 12 hours.
• After soaking the black-eyed peas, drain them in a colander. Rinse them well and transfer them to a stock pot or Instant Pot. Pour in enough water to cover the beans by two inches, and then stir in the salt.
• If cooking on the stove, bring them to a boil over medium-high heat and then turn the heat to medium-low. Simmer until tender, about 30 minutes. Drain and reserve.
• If using a pressure cooker, cover the beans with water by two inches. Stir in the salt, and then pressure cook for 8 minutes, allowing the pressure to release naturally for 10 minutes. Drain the beans, and set them aside.

Prepare the ham stock.

• Place the ham hocks in a stock pot and add enough water to cover them (about 8 cups) by about 2 inches. Pour in the white wine and bring the pot to a boil over medium-high heat. Once it boils, turn the heat down to medium-low and simmer for 6 hours.
• Strain the stock and reserve. Transfer the ham hocks to a cutting board, and pull off any useable meat. Cut the meat finely and set it in a bowl.

Preparing the soup.

• Warm the lard in a Dutch oven or heavy stock pot over medium heat. When it melts, stir in the onion, celery, and carrots. Sprinkle them salt, thyme, smoked paprika, and crushed red pepper. Allow the vegetables to cook, stirring occasionally, until fragrant and softened - about 8 minutes.
• Pour in the reserved ham stock. Increase the heat to mediu high, and bring to a boil. Turn down the heat to medium and simmer until the vegetables are soft - about 20 minutes. Stir in the cooked black-eyed peas, reserved ham hock meat, and collard greens. Allow them to cook for 5 to 8 minutes further or until cooked through and hot.
• Serve right away, or store in the fridge for up to 5 days and in the freezer for up to 3 months.

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Scotch Broth, a humble potage of lamb, split peas, barley, and vegetables, fills my family's bellies in wintertime when the lingering cold and snow seem to draw out our strength and internal warmth.  Scotch Broth has long been a favorite of mine - thick with split peas and barley, flecked with long-simmered bits of tender lamb meat and ladled into waiting bowls.

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Scotch Broth

This classic Scotch Broth, a satisfying and filling broth-based soup featuring kale, split peas, lamb and barley, comes.

Prep Time 12 hours hours 5 minutes minutes

Cook Time 1 hour hour 30 minutes minutes

Total Time 13 hours hours 35 minutes minutes

Servings 10 to 12 servings

Author Jenny

Ingredients

• 1 cup hulled barley
• 1 tablespoon raw apple cider vinegar
• ½ cup split peas
• 2 tablespoons salted butter
• 1 large lamb shank
• 1 yellow onions (chopped)
• 2 carrots (chopped)
• 2 celery ribs (chopped)
• 2 garlic cloves (sliced thin)
• 1 ½ teaspoons dried thyme
• 2 bay leaves
• 12 cups water
• 1 bunch kale
• 2 teaspoons fine sea salt
• ground black pepper

Instructions

• Place the barley in a small bowl with about 1 cup warm water. Stir in cider vinegar. In a separate bowl, pour the split peas into a bowl and cover with warm water. Leave both bowls in a warm room for 12 to 24 hours. After the time has passed, drain the barley and the split peas, and rinse them well.
• In a large pot, heat the butter over medium to medium-high heat. Add the lamb shanks to the pot and brown them on both sides, turning as needed. Room the lamb and set aside.
• Add the onions, carrots, celery and garlic to the pot, and saute for 5 minutes, stirring as needed to prevent burning.
• Return the lamb to the pot and add the thyme, bay, and 12 cups water. Pour in the soaked split peas and barley. Bring the soup to a boil, turn the heat to low, cover and simmer for 1 ½ to 2 hours or until the lamb shanks are very tender and the meat is easy to pull off the bone. Remove the lamb shanks from the pot and let them cool.
• While the lamb cools, stem the kale and chop it into bite-sized pieces Add the kale to the pot and simmer for 7 minutes or until the kale is soft.
• Shred the lamb, and return it to the pot. Salt well, starting with 2 teaspoons, and add freshly ground pepper if desired. Garnish with chopped parsley, if you like, and serve.

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Spiced with Madras curry, this red lentil soup takes only six minutes in the Instant Pot. Serve it with yogurt, and fresh cilantro.

Red lentils sit in a gallon-sized glass jar in my cupboard.  Fragile and thin, they cook in the blink of an eye, melting into a delightful puree.  One of our favorite ways to use them is in classic masoor dal.  You can serve it over rice, or with flatbread, but sometimes I enjoy just sipping dal on its own, flavored with yogurt and fresh cilantro.

The blessing of this red lentil dal is that it comes together in nearly an instant.  And when you're pressured after a long day at the office, or sandwiched between errands, it's nice to toss all the ingredients together in the pressure cooker, and have a nourishing meal that's ready in only a few minutes.

Making Red Lentil Dal in the Pressure Cooker

Dal is traditionally prepared by toasting spices, and simmering lentils slowly until they soften and break down.  That slow simmering helps infuse lentils with the rich and robust flavors of spices like coriander, cumin, ginger, fenugreek, fennel, chiles and black pepper. A pressure cooker cuts that time down to just a few minutes, and a swirl of Madras curry sauce, which blends grass-fed ghee with spices, gives this almost instant version all the flavor and richness of a traditional, slowly simmered dal.

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Easy Instant Pot Red Lentil Dal

Spiced with Madras curry, this red lentil dal takes only six minutes in the Instant Pot.

Course Soup

Cuisine Indian

Keyword curry, dal, instant pot, lentils

Prep Time 5 minutes minutes

Cook Time 6 minutes minutes

Total Time 11 minutes minutes

Servings 8 servings

Calories 232kcal

Author Jenny

Ingredients

• 1 medium yellow onion
• 2 cups red lentils
• 2 teaspoons fine sea salt
• 6 cups bone broth
• 3 tablespoons Madras curry sauce
• yogurt to serve
• chopped cilantro to serve

Instructions

• Place the onion, red lentils, chicken broth, salt and Madras curry into your pressure cooker. Pressure cook for six minutes, and then allow the pressure to release naturally. 
• Puree with an immersion blender, and then serve warm with additional curry sauce.

Nutrition

Calories: 232kcal | Carbohydrates: 29g | Protein: 12g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 18mg | Sodium: 599mg | Potassium: 507mg | Fiber: 14g | Sugar: 2g | Vitamin A: 185IU | Vitamin C: 3.7mg | Calcium: 67mg | Iron: 3.5mg

The post Easiest Red Lentil Dal (Instant Pot) appeared first on Nourished Kitchen.

What is it?

Kale and white bean soup is a riff on the northern Italian classic soup Ribollita. Ribollita is a Tuscan white bean and kale soup that features loads of seasonal vegetables, beans, day-old crusty bread, and broth.

Cannellini beans (white kidney beans) and Lacinato kale are popular additions to the original recipe. These two ingredients carry over and become the foundation of kale and white bean soup.

Why this recipe works

• It comes together in one pot, so there's less mess, and you can still put a wholesome, nourishing meal on the table.
• Carrots, celery, onions, and garlic are highly aromatic vegetables that make the soup both filling and flavorful.
• Bay leaf and rosemary lend an herbaceous, aromatic note to the savory broth.
• It's nourishing. It's loaded with fiber, complex carbohydrates, potassium, and antioxidants such as beta-carotene.
• Like most bean recipes, it's affordable to make. Beans are cheap and nutritious. If you learn how to make bone broth rather than purchasing it, you can save even more.
• It's a great option for your weekly meal prep since it takes very little effort, is made in one pot, and stores well for several days.

Ingredient Notes

Naturally, kale and white beans are the foundation of this soup recipe. In addition to these wholesome ingredients, you'll also find herbs, broth (or another liquid), and aromatic vegetables.

• Cannellini beans are the best choice for kale and white bean soup, but you can also use navy beans or even Great Northern beans if that's what you have available.
• Fresh kale is added at the very end of cooking, just long enough to let it wilt. Lacinato (aka Tuscan) Kale is the best choice, but you can also use curly or Russian kale in a pinch.
• Liquid ingredients can include bone broth, chicken broth, vegetable stock, or even plain water. Homemade broths will give your soup the best flavor.
• Vegetables include carrots, celery, and onions, as these are highly aromatic and help to provide bulk to the soup.
• Aromatics include garlic, rosemary, and bay leaf. These fresh herbs lend a brighter flavor and a bit of depth to the soup.
• Extra virgin olive oil is loaded with healthy fats and antioxidants. It has a fragrant character and is perfect for sautéing vegetables. You can also drizzle a little on top of the finished soup for even more flavor.

How to Make Kale and White Bean Soup

Since this soup is an easy, one-pot recipe, there are only a few steps to follow. You'll start by cooking the vegetables in olive oil, simmer them in broth, add the beans and then add the kale. Overall, the steps are basic, but there are a few things you'll want to pay attention to.

1. Sauté the vegetables in olive oil and then let them sweat. Sweating the vegetables in a covered pot, with occasional stirring, allows them to cook without caramelizing. This way, they won't darken your broth, and you'll get a fresher flavor.
2. Add the aromatics and simmer the vegetables in broth. Aromatics give the soup a subtle brightness, and simmering the vegetables helps to soften them.
3. Add the beans. Stirring the beans into the pot during the last 10 minutes of cooking means they won't overcook or fall apart.
4. Add the kale. Once your soup is finished and everything is hot and cooked through, you'll turn off the heat and add the kale. The residual heat will cook the kale to perfection, and leave its color bright, too.
5. Serve the soup hot with a drizzle of olive oil, a squeeze of lemon, or a few gratings of pecorino or parmesan cheese.

Recipe Tips

Like most soup recipes, this white bean kale soup recipe is pretty forgiving. There's a lot of room for both error and experimentation. But there are a few tips you'll want to keep in mind when you make it.

• The quality of ingredients matters. With so few ingredients (just a few vegetables, beans, broth, and greens), lackluster flavor can impact the entire dish. So try your ingredients before you toss them in the pan, using the sweetest carrots, most savory broth, and richest olive oil.
• Remove the kale stems, or they may give the soup a rough texture.
• For a faster version with less prep work, consider substituting frozen vegetables for fresh. It'll come together much faster with less kitchen work.
• Use pre-cooked beans. They'll save you loads of time. But if you have time, you can also soak dry beans overnight and then cook them in advance before adding them to the soup.
• If you're using canned beans, drain and rinse them well.
• Make your own broth, as it'll have the best flavor and is often the most affordable option. If you don't have time, here are a few of the best broth brands to try.
• Experiment with the flavor the next time you make it, adding more garlic, different herbs, or even bacon or ham to the soup. You can really find something your family loves this way and make a version that's all your own.
• Adding the kale when the pot is off the heat means that it keeps its vibrant color without overcooking.

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Kale and White Bean Soup Recipe

Perfect for cold winter evenings, this kale and white bean soup is hearty and nourishing, with a savory broth flavored by bay leaf and rosemary. Serve with sourdough for an easy, satisfying meal.

Course Soup

Cuisine Italian

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 8 servings

Calories 138kcal

Author Jenny

Equipment

• Stock Pot

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 yellow onion chopped fine
• 4 carrots chopped fine
• 4 celery ribs chopped fine
• 1 teaspoon fine sea salt
• 4 cloves garlic minced
• ½ teaspoon crushed red pepper flakes
• 6 cups bone broth
• 1 bay leaf
• 1 branch fresh rosemary
• 3 cups cooked cannellini beans
• 1 bunch Lacinato kale stems removed, and sliced thin

Instructions

• Warm the olive oil in a heavy, large pot or Dutch oven over medium heat. Dump in the onions, celery, and carrots. Sauté for 2 or 3 minutes until fragrant, and then sprinkle the salt over the vegetables.
• Stir in the garlic and crushed red pepper, and then cover the pot. Allow the vegetables to sweat, stirring occasionally, until deeply fragrant - about 6 minutes further.
• Pour in the broth, and then drop the bay leaf and rosemary into the pot. Increase the temperature to medium-high and bring to a boil. Once the pot boils, turn down the heat to medium-low and allow the vegetables to simmer until tender - about 20 minutes.
• Using a pair of kitchen tongs or a wooden spoon, pluck out the bay leaf and rosemary.
• Stir in the cannellini beans and allow the soup to continue to cook for a further 10 minutes. Turn off the heat, and then drop the kale into the pot, stir once, and then cover the pot allowing the kale to wilt in the residual heat of the soup.
• Serve warm, and store any leftovers in a tightly sealed container in the fridge for up to 5 days.

Nutrition

Calories: 138kcal | Carbohydrates: 17g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 4mg | Sodium: 1132mg | Potassium: 282mg | Fiber: 6g | Sugar: 3g | Vitamin A: 8522IU | Vitamin C: 35mg | Calcium: 152mg | Iron: 2mg

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Recipe Questions

The post Kale and White Bean Soup appeared first on Nourished Kitchen.

This simple blended soup of creamy white beans, broth, and herbs makes for a delicious, cozy meal on a chilly day. This white bean soup recipe is both deeply nourishing and easy to make. You probably have most of the ingredients in your pantry right now.

When cold weather hits, you might crave a big pot of soup. This hearty soup recipe is a great option. It has notes of rosemary and sage and is touched with just the right amount of garlic for a comforting soup that's both easy to make and nutritious.

Key Ingredients

• White beans are the foundation of the dish. We favor cannellini beans, which are also known as white kidney beans, for their creamy texture and good flavor. Using canned beans speeds up the cooking process, but you can also use dried beans.
• Broth gives the soup both flavor and its liquid component. Homemade chicken broth is a clear win, but store-bought chicken stock or vegetable broth works in a pinch. If you have a good bone broth recipe that you love, you can use that also. The plentiful gelatin will give the soup a healthy dose of protein.
• Extra virgin olive oil lends a little flavor and plenty of healthy fats. 
• Fresh vegetables include shallots, fresh garlic, and celery. Together, they lend a savory, vegetal element to the soup, bringing flavor and balance to the white beans.
• Bacon gives the soup a salty-smoky quality. If you can find it, guanciale or pancetta is an excellent substitute for bacon in this soup recipe.
• Fresh herbs include rosemary, bay leaf, and sage. There's not much flavor to white beans, and their earthy, creamy qualities benefit from the lift that fresh herbs provide.
• Other additions include crushed red pepper flakes for flavor and white wine, which adds a touch of acidity. 

Recipe Tips

• Rinse your bean well before adding them to the pot. Rinsing improves both their flavor and digestibility.
• Chop your vegetables into small, uniform pieces. They'll cook more evenly, which improves the soup's texture and flavor.
• If you have a leftover parmesan rind, tuck it into the soup pot. It'll lend a lovely, savory element to the soup. Remove it at the same time you remove the bay leaf and rosemary from the pot.
• Use homemade broth. With so few ingredients, each one has to shine, and homemade chicken broth tastes much better than store-bought.
• You'll purée the half of the soup in the final step and leave the other half un-blended. This results in a super creamy soup with a good texture from the beans that you didn't blend. If you don't have an immersion blender, you can mash some of the beans with a potato masher or blend part of the soup in an upright blender.

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White Bean Soup Recipe

This simple white bean soup recipe is easy to make and budget-friendly. It's perfect for cold weather and makes a nourishing, humble meal.

Course Soup

Cuisine American, Italian, Tuscan

Keyword beans, broth, herbs

Prep Time 5 minutes minutes

45 minutes minutes

Total Time 50 minutes minutes

Servings 6 servings

Calories 161kcal

Author Jenny

Equipment

• Dutch Oven (or heavy soup pot)
• Immersion Blender

Ingredients

• 2 tablespoons extra virgin olive oil
• 4 ounces bacon (chopped fine)
• 2 shallots (sliced thin)
• 4 ribs celery (chopped)
• 4 cloves garlic (chopped fine)
• ½ teaspoon crushed red pepper
• 2 tablespoons chopped fresh sage
• 2 teaspoons fine sea salt
• ½ cup white wine
• 5 cups chicken broth
• 2 (13-oz) jars cannellini beans (drained and rinsed)
• 2 branches fresh rosemary
• 2 bay leaves

Instructions

• Warm the olive oil in a large pot or Dutch oven over medium heat. Toss in the bacon, and allow it to cook until crisp - about 7 minutes.
• Stir in the shallots, celery, garlic, crushed red pepper, and sage. Sprinkle them with salt, and then sauté them together until the vegetables soften and release their aroma, about 10 minutes further.
• Deglaze the pot by pouring in the white wine, taking care to scrape any tough bits off the bottom of the pan.
• Pour in the chicken broth, and then dump in the beans. Add the rosemary and bay leaves. Bring to a boil over medium-high heat and then turn down the heat to medium-low. Simmer until the vegetables are tender and the beans warmed through - 20 to 25 minutes.
• Turn off the heat, and then remove the bay leaves and rosemary from the soup and discard them.
• Next, transfer half of the soup to a bowl or pitcher. Blend the soup with an immersion blender until smooth, then return the reserved soup to the pot. Season with salt, and serve warm.

Nutrition

Calories: 161kcal | Carbohydrates: 4g | Protein: 4g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 16mg | Sodium: 1635mg | Potassium: 142mg | Fiber: 1g | Sugar: 2g | Vitamin A: 75IU | Vitamin C: 1mg | Calcium: 33mg | Iron: 1mg

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This wholesome bison chili makes for an easy weeknight dinner. The recipe features ground bison, black beans, and a blend of aromatic spices. Effortlessly cooked in the oven, this hearty chili provides a satisfying, delicious meal that's perfect for cold nights.

What's in it?

• Ground bison is the main ingredient. It tastes meaty, robust, and delicious with a lean, rich flavor, making it a natural match for chili. Grass-fed bison is a particularly good choice, thanks to its nutritional profile.
• Beans provide bulk to the chili, helping to extend the bison. They're also rich in fiber and complex carbohydrates, as well as various micronutrients. While we love black beans in this chili, you can use just about any bean you want.
• Tomatoes lend acidity to the chili and also serve as the liquid portion. 
• Aromatics include bell pepper, onion, and garlic. They lend sweetness and depth to this recipe.
• Chilies give this recipe its heat and its flavor. Using a wide variety of chili powders, canned chilies, and even sweet bell peppers. This combination gives a beautiful depth of flavor to the chili that you can't quite achieve when only using a single variety of pepper.  
• Cocoa powder brings a subtle bittersweet note to the recipe that works well with chili's heat.
• Herbs and spices include coriander, cumin, and oregano. Coriander and oregano lend a bright herbal note with undertones of citrus, while cumin lends an earthy flavor.
• Olive oil gives the chili depth of flavor and allows you to build flavor even more by sautéing the aromatics and browning the bison meat. You can also use avocado oil, lard, bacon fat, tallow, or even refined coconut oil if you prefer.

Recipe Tips

• Adjust the heat to your liking. This chili has a mild to medium level of heat. If you prefer it hotter, add a little cayenne powder or increase the amount of chili powder.
• A variety of chilies makes a difference. While you can certainly make bison chili with any chili powder you find at the store. Using a wide variety of peppers results in better flavor and more depth
• For a thicker chili, consider halving the amount of broth you add. For a thinner, soupier version, increase the broth or amount of tomato sauce.
• Dry beans cooked from scratch give the chili a better flavor than canned. They're also less expensive. If you want to save time, you can still use canned. They're a savior on busy days.

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Bison Chili Recipe

This hearty bison chili recipe is a cold-weather favorite. A combination of ancho, chipotle chilies and a little cocoa powder bring a beautiful robust quality to this recipe. It's delicious served with chopped fresh onions and cilantro, with a squeeze of lime.

Course Main Course

Cuisine American

Keyword chilies, meat, tomatoes

Prep Time 20 minutes minutes

Cook Time 2 hours hours

Soaking Beans 8 hours hours 45 minutes minutes

Total Time 11 hours hours 5 minutes minutes

Servings 6 servings

Author Jenny

Ingredients

For the beans

• 1 cup dried black beans
• ¼ teaspoon baking soda
• 1 tablespoon fine sea salt

For the chili

• ¼ cup extra-virgin olive oil
• 1 medium yellow onion (diced)
• 1 medium red bell pepper (diced)
• 3 medium garlic cloves (coarsely chopped)
• 1 pound ground bison
• 2 tablespoons ground cumin
• 2 tablespoons oregano
• 1 tablespoon onion powder
• 1 tablespoon garlic powder
• 2 teaspoons ancho chili powder
• 2 teaspoons chipotle chili powder
• 2 teaspoons cocoa powder
• 2 teaspoons smoked paprika
• ½ teaspoon ground coriander
• 2 tablespoons chipotle chilies in adobo (minced)
• 1 (14.5-oz can) diced tomatoes
• 1 (14.5-oz can) tomato sauce
• 2 cups beef bone broth

Instructions

To prepare the beans

• Dump the black beans in a medium mixing bowl, and then cover them with hot water by 2 inches. Stir in the baking soda, cover the bowl, and allow the beans to soak at least 8 and up to 12 hours. Drain the beans and rinse them well, then transfer them to a large pot. Stir in the sea salt and bring it to a boil over medium-high heat. Immediately turn down the heat to medium and simmer until cooked through and tender, about 40 minutes. Drain the beans, and then set them aside.
• Alternatively, you can place the beans in the Instant Pot and pressure cook for 8 minutes, allowing the pressure to release naturally before draining the beans.

To make the chili

• Heat the oven to 275 F.
• Warm the olive oil in a Dutch oven over medium heat. Toss in the onion and garlic, and sauté it until fragrant and cooked through - about 6 minutes. Stir in the bison, breaking it up with a wooden spoon, so that it browns evenly - about 10 minutes.
• Stir in the cumin, oregano, onion powder, garlic powder, ancho chili powder, chipotle chili powder, cocoa powder, smoked paprika, and ground coriander. Cook an additional 2 to 3 minutes. Then, stir in the chipotle chilies in adobo, diced tomatoes, tomato sauce, reserved beans, and beef stock. Stir well, and then cover the pot and transfer it to the oven. Cook for 90 minutes to 2 hours, stirring occasionally.
• Serve warm, and store any leftovers in a tightly sealed container in the fridge for up to 5 days.

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What is it?

Marinated chickpeas is a dish made by letting cooked chickpeas (also called garbanzo beans) soak in a tangy marinade made with herbs, olive oil, and vinegar. This vinaigrette gives the chickpeas loads of flavor. The result is a super easy recipe that's packed with flavor.

What's in it?

Marinated chickpea recipes typically call for alliums, herbs, olive oil, and a source of acid such as vinegar or lemon juice. Some versions also include vegetables, cheese, or spices.

• Chickpeas are pulses. Like other pulses, they're a good source of fiber, folate, and several minerals (1). Researchers have also examined chickpeas' role in supporting heart, gut, and metabolic health (2).
• Alliums are members of the onion family, and they can give marinated chickpeas and other recipes a sharp, onion-like note. In this recipe, you'll use shallot, garlic, and green onions. Alliums are typically rich in antioxidants and help support heart and metabolic health. Herbalists traditionally use garlic and other alliums to support the immune system.
• Parsley provides a verdant, clean note to the chickpeas. It's rich in antioxidants, vitamin K, vitamin C, iron, potassium, and calcium (3).
• Gochugaru is a Korean-style chili powder used in kimchi. It has a smoky, sweet flavor and a mild to moderate heat level.
• Extra virgin olive oil is the foundation for the marinade. Rich in healthy monounsaturated fat and polyphenols, olive oil gives an otherwise light dish a little staying power.
• Red wine vinegar lends acidity to the chickpeas. The sharpness of vinegar helps balance the earthy quality of the chickpeas.

Tips for Marinating Chickpeas

Making marinated chickpeas is easy, and it only takes about 5 minutes of chopping and mixing. Then you simply let the chickpeas marinate in the herby vinaigrette which allows them to soak up all the flavor from the garlic, shallots, parsley, olive oil, and vinegar.

Still, there are a few things to keep in mind when making the recipe.

• Rinse the chickpeas very well. The starchy liquid from jarred chickpeas (also called aquafaba) can cause digestive discomfort in some people. If you're not careful, any remaining aquafaba can dampen the flavor of the vinaigrette and shorten the dish's shelflife.
• Chop everything very finely. Tiny bits of parsley, shallots, garlic, and green onions lend more flavor and more uniform flavor to the chickpeas.
• Stir gently. Cooked chickpeas can break apart fairly easily. So you don't end up with a chickpea mash, stir gently - just enough to incorporate the herbs and other ingredients thoroughly.
• It's better the next day. While you can eat the marinated chickpeas right away if you like, prep them ahead and plan to serve them the next day. All that time soaking up the red wine vinegar, olive oil, and herbs means more flavor.
• Serve marinated chickpeas at room temperature. Cold temperatures tend to dampen flavor and make pulses a bit chalky. Serve this recipe at room temperature for the best flavor and texture.

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Marinated Chickpea Recipe

The perfect make-ahead recipe, these marinated chickpeas come together in the blink of an eye. Just add everything to a mixing bowl and stir. Easy.

Course Side Dish

Cuisine American

Keyword beans, chickpeas, herbs

Prep Time 5 minutes minutes

Marinating 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 216kcal

Author Jenny

Equipment

• medium mixing bowl

Ingredients

• 1 (13-oz) jar chickpeas (drained and rinsed)
• 1 medium shallot (chopped fine)
• 8 green onions (finely sliced)
• 2 cloves garlic (minced)
• ½ cup chopped flat-leaf parsley
• ½ teaspoon fine sea salt
• 1 tablespoon gochugaru
• 3 tablespoons extra virgin olive oil
• 3 tablespoons red wine vinegar

Instructions

• Dump the chickpeas in a medium mixing bowl, and then add the shallot, garlic, green onions, parsley, sea salt, gochugaru, olive oil, and vinegar. Stir to combine.
• Allow the chickpeas to marinate and soak up all the flavors of the herbs for 10 minutes before serving. Store any leftovers in a tightly sealed container in the fridge for up to 5 days.

Nutrition

Calories: 216kcal | Carbohydrates: 21g | Protein: 7g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 338mg | Potassium: 351mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1481IU | Vitamin C: 16mg | Calcium: 68mg | Iron: 3mg

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References

1. Chickpeas. Nutritiondata.org (2022)
2. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. Br J Nutr. 2012 Aug;108 Suppl 1:S11-26.
3. Parsley. Nutritiondata.org. (2022)

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I love lentils in all their earthy humility.  They're unfancy little things, uncomplicated and straightforward. They pair beautifully with rich, robust flavors that complicate their relative simplicity.

In this cold-weather recipe that reads more like a stew than a soup, lentils pair beautifully with mushrooms, plenty of garlic, bright tomatoes, leftover turkey (or chicken) and a spoonful of smoked paprika.

Lentils are also packed with nutrition, particularly the B vitamins thiamin and folate as well as minerals like phosphorus and iron. In a letter to his nieces and nephews (an appendix in this book: Nutrition and Physical Degeneration), the nutrition pioneer Dr. Weston Price described lentil soup as one of the most valuable foods to include in the diet owing both to its relative nutrient density and its affordability.

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Smoky Sprouted Lentil Soup with Mushrooms, Turkey and Andouille Sausage

Hearty and deeply satisfying, this soup combines lentils, mushrooms, turkey and andouille sausage seasoned well with smoked paprika and fresh thyme. If you can find it, smoked turkey is particularly nice in this soup. Serve it with a hunk of buttered bread and a crisp green salad dressed with an apple cider vinaigrette.

Course Soup

Cook Time 40 minutes minutes

Total Time 40 minutes minutes

Servings 8 servings

Author Jenny

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 yellow onion finely diced
• 6 cloves garlic sliced thin
• 2 teaspoons fresh thyme leaves
• 4 ounces mushrooms sliced thin
• 2 teaspoons fine sea salt
• 1 tablespoon smoked paprika
• 1 ½ cups diced cooked turkey preferably smoked
• 8 ounces Andouille sausage sliced ¼-inch thick
• ¾ cup sprouted lentils
• 4 diced tomatoes
• 6 cups bone broth

Instructions

• Warm the olive oil in a large stock pot or Dutch oven over medium heat, and then toss in the onion, garlic, thyme and sliced mushrooms. Stir in the salt, cover the pot, and allow the onion and garlic to sweat until translucent - about 4 minutes. Stir in the paprika and continue cooking, uncovered, a further two minutes.
• Stir in the turkey sausage and lentils. Pour in the broth and tomatoes, and simmer, covered, until the lentils soften and become tender - about twenty-five minutes.

Notes

You can easily substitute chicken for the turkey.

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