White Bean Brussels Sprout Soup
This hearty soup will satisfy the hungriest in your family while remaining light on the digestive system with plenty of nutrients, fiber and healthy fats. We recommend starting with dried, organic beans and soaking them overnight.
Nutritional Facts: Cannelini beans are a versatile legume in that they can be used in soups, salads or dips. They are an excellent source of fiber (6g per ½ cup) which helps to feed our gut bacteria and maintain healthy glucose levels as well as folate. They are also a good source of protein (7g per ½ cup) as well as minerals such as manganese, iron, phosphorus, copper, zinc and magnesium.
Preparation time: 25 minutes
Cook time: 30 minutes
Total time: 55 minutes
Gluten-free, dairy-free, egg-free, soy-free, nut-free, no processed sugar
1 ¼ lbs Brussels sprouts
1 ½ cups presoaked and cooked white cannellini beans (or sub canned)
1 ½ cup yellow onion, chopped
¾ cup celery, chopped
¾ cup carrot, chopped
2 garlic cloves, chopped fine
1 T fresh rosemary chopped
1 T fresh thyme, chopped
2-3 T extra virgin olive oil
¼ c apple cider vinegar
2 T Dijon mustard
3-4 T extra virgin olive oil
4 cups vegetable broth (or sub chicken broth)
1-2 t sea salt
1. Set aside ¼ lb of Brussels sprouts (about 8-10.)
2. Roast remaining Brussels sprouts with olive oil and sea salt (view method here.)
3. Chop onion, carrot and celery and add to 2 T heated olive oil. Sauté with olive oil in a large pot on low-med heat for about 10 minutes or until the onions are translucent and turning slightly brown.
4. Add in the garlic and herbs and 1 t sea salt and sauté for one minute more.
5. Add the beans (drain and rinse first), roasted Brussel sprouts and broth.
6. Bring to a simmer and cook with lid on for 20 minutes.
7. Prepare Brussels sprout chips. See below.
8. Turn off the heat and add in Dijon and apple cider vinegar.
9. Using an immersion or standing blender, puree the soup until smooth.
10. Taste for salt and pepper and add in more broth or water if too thick.
11. Serve into bowls and top with Brussels sprout chips.
Brussels Sprout Chip Garnish
1. While the soup is cooking, prepare sprout chips for your garnish.
2. Using the sprouts set aside, trim and peel away the leaves. Keep trimming and peeling to get to the center of each sprout.
3. Drizzle with a little olive oil and sea salt and toss to coat well.
4. Place on a parchment lined baking sheet separating each leaf.
5. Roast at 325°F for about 10 minutes until crisp but not too brown.