Warming Bean Soups for Winter: Recipes for Comfort and Nutrition

Winter is the ideal time to cozy up with a bowl of hearty soup. In celebration of National Bean Day, we’re exploring the comforting realm of bean-based soups. These dishes are not only rich in flavor but also brimming with nutrients. Here are three of my favorite winter soups, each offering a distinct combination of taste and warmth.

In Chinese Medicine, it is believed that warm foods are optimal for nourishing the spleen and stomach, our main organs of digestion. Eating warm, cooked foods helps maintain the “digestive fire,” essential for breaking down food and absorbing nutrients efficiently. These soups not only provide warmth and energy, but also support digestive health, making them a perfect choice for cold weather nourishment.

1. Hearty Cannellini Bean and Vegetable Stew

This robust stew blends creamy cannellini beans with a variety of vegetables, offering a fulfilling meal to warm up those cold winter nights. Based on the Kripalu Center for Yoga and Health’s Harvest Stew recipe, this modified version is a testament to simple, wholesome cooking.

Ingredients:

2 tablespoons butter or olive oil
1 medium onion, diced
1 large carrot, roll cut
2 small parsnips, roll cut
1 medium potato, diced
1 medium zucchini, diced
2 cups butternut squash, large diced
2 cups green cabbage, large diced
4 cups vegetable stock
1-2 teaspoons sea salt
1 x 14 oz can of cannellini beans, drained and rinsed
2 teaspoons fresh rosemary, chopped
2 teaspoons fresh thyme, chopped
2 tablespoons dry white wine (optional)

Directions:

1. In a large soup pot, melt butter or olive oil and sauté onions until they start to sweat. Add a pinch of salt with each vegetable addition – carrot, parsnips, potato, zucchini, and butternut squash, in that order, allowing each to heat and sweat.
2. Add green cabbage and continue sautéing until vegetables slightly stick to the bottom of the pot.
3. Stir in fresh herbs and deglaze with wine or a splash of stock, scraping up any sticky bits.
4. Pour in the vegetable stock, add more salt, and bring to a boil. Reduce to a simmer, cover, and cook on very low heat for at least 30 minutes.
5. Stir in cannellini beans and simmer for a few more minutes.
6. Adjust seasoning with salt and herbs as desired before serving.

2. Mediterranean White Bean Soup with Spinach and Fresh Herbs

Suzy Karadsheh of The Mediterranean Dish offers this flavorful soup that combines Mediterranean herbs with white beans for a cozy and nutritious dish.

Ingredients:

1 bunch parsley
3 tablespoons extra virgin olive oil
1 medium yellow onion, finely chopped
3 large garlic cloves, minced
2 tablespoons tomato paste
2 large carrots, chopped
2 celery stalks, chopped
1 teaspoon Italian seasoning
1 teaspoon sweet paprika
1/2 teaspoon red pepper flakes or Aleppo pepper, plus more for serving
Salt
Black pepper
4 cups vegetable broth
2 x 14oz cans cannellini beans, drained and rinsed
2 heaping cups of spinach
1/4 cup chopped fresh dill, stems removed
2 tablespoons white wine vinegar

Directions:

1. Prepare the parsley by trimming off the brown ends, then finely chop the leaves and stems separately.
2. In a large Dutch oven, heat olive oil over medium-high. Add onions and garlic, sautéing until fragrant.
3. Stir in tomato paste, carrots, celery, and parsley stems, seasoning with Italian seasoning, paprika, Aleppo pepper, and salt. Cook until vegetables soften.
4. Add vegetable broth and beans, bringing to a boil for about 5 minutes.
5. Reduce heat and simmer partially covered for about 20 minutes or until beans and veggies are soft.
6. Optionally blend half the soup for a creamier texture.
7. Stir in spinach and cover until wilted. Add parsley leaves, dill, and vinegar.
8. Serve hot, drizzled with olive oil and a pinch of red pepper flakes or Aleppo pepper.

3. Fasolada in 30 Minutes: Express Greek White Bean Soup

This quick version of the classic Greek Fasolada from Dimitra’s Dishes offers all the traditional flavors in just 30 minutes, perfect for a busy weeknight.

Ingredients:

1/4-1/3 cup olive oil
3 carrots, diced
2-3 celery stalks, diced
1 onion, finely chopped
5-6 garlic cloves, chopped
1 x 28 ounce can crushed tomatoes
1/4-1/2 teaspoon granulated sugar
2 x 14oz cans of white beans: navy, great northern, or cannellini
Salt and black pepper to taste
1/4 teaspoon crushed red pepper flakes or to taste
1 teaspoon dried oregano
6-8 cups vegetable broth or water
1/4 cup finely chopped fresh parsley

Directions:

1. In a large pot, sauté onions, celery, carrots, and garlic in olive oil with a pinch of salt until soft and golden.
2. Add crushed tomatoes, sugar, and all seasonings.
3. Drain and rinse the beans, add them to the pot.
4. Add enough broth or water to cover the beans by an inch and bring to a boil.
5. Reduce heat to medium and cook for 15 minutes.
6. Taste and adjust seasonings if needed.
7. Add parsley and stir.
8. Serve with toasted bread, feta, and olives (optional).

Enjoy these delicious bean soups for warmth and nourishment this winter. Share their comforting flavors and the warmth they bring to your table with family and friends!