Escarole and Cannellini Bean Soup
If you grew up in an Italian household, like I did, you are no doubt familiar with this rustic, “peasant food” dish. What are peasant foods? They are characteristically comprised of one-dish meals, that use ingredients which are accessible and inexpensive. In other words, instead of “eating like a king,” these types of dishes would be more suited for peasants. All in favor of peasant food eating say “aye!” Aye! Because foods fit for kings and queens are primarily what have caused the rampant rise in chronic diseases of the west. I’ll take a rustic bowl of beans and greens over a rich, artery-clogging meal any day.
Cannellini beans were originally cultivated in Argentina by Italian immigrants and later taken back to Italy, where they are now grown commercially. They contain high levels of protein, essential minerals and fiber while maintaining low levels of fats. Escarole is a lettuce and a member of the chicory family. Like romaine, leaf lettuce and other dark, leafy greens, escarole is a powerhouse of nutrition. It is rich in dietary fiber, vitamins, minerals and antioxidant compounds.
With minimal ingredients, this dish is so easy to make and is the perfect “Italian greens and beans.” I puréed one of the cans of beans which created a wonderfully, creamy and nutritious soup base. Mangia!
Ingredients
1 large head of escarole
2 cans no-salt-added cannellini beans (I prefer Eden brand)
1 large, ripe tomato, chopped
3-4 cloves garlic, crushed
¼—½ tsp red chili flakes (or omit, depending on how spicy you prefer it)
pinch sea salt or to taste (optional)
Method
Chop the escarole into about 2″ pieces and rinse well.
Place in a soup pot with a few tablespoons of water, the garlic and red pepper flakes and simmer until the escarole is soft and wilted. Stir frequently for even cooking. Add more water if needed to prevent sticking.
Blend or purée one can of the beans with their liquid.
Add the puréed beans, the remaining can of beans, including the liquid from the can, and the tomato to the soup pot.
Add love! 💗
Simmer until heated through.
Serve topped with some nutritional yeast if desired.
Serves 4. Enjoy!