Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Beans and Greens
I love making hearty veggie filled soups from scratch. This is something I learned from my dad. When winter came veggie and bean soups made with dried beans and homemade broth were practically a weekly tradition, usually accompanied by my brothers delicious biscuits. This beans and greens soup is inspired by one of the soups my dad made as well as a soup I had at a local restaurant when visiting my family recently. It is hearty and delicious. I especially love the flavor contributed by the turmeric and lemon zest!
Like I mentioned before, my family and I like to make things from scratch so this recipe tells you how to cook your dry beans by using a pressure cooker. If you don’t have a pressure cooker, you can still cook dried beans by soaking them and then simmering them on the stove, but if you want to try that I would recommend looking up instructions and a timing chart for the beans you are using. I have barely cooked my beans that way, just because I find the pressure cooker works extremely well and more efficient. If you don’t want to make your beans from scratch, I give instructions for using canned beans as well.
I would also recommend making your broth from scratch. This is of course optional, but in my opinion way better. I have a recipe for bone broth and a recipe for vegetable broth.
Overall, this is a healthy delicious meal you can serve hot with bread and cheese, a salad or what ever else your heart desires. It also keeps well for leftovers which are great both hot and cold. Anyways I hope this recipe brings joy to you and your family!
With love from my kitchen to yours,
Kayley
Beans and Greens
AuthorKayley O'BrienPlace dried beans in a pressure cooker, add water to cover 2 inches above the beans, bring to a boil, remove from heat, and let soak for 1 hour.
After an hour secure lid and bring to a steam over high heat. Then reduce heat to medium and cook for 30 minutes. Depressurize, drain reserving 1/2 cup of the bean water and setting aside the drained beans. Skip these first 2 steps if using canned beans and just drain the canned beans and set them aside.
Heat olive oil in a pressure cooker or large pot over medium high heat. Once hot add onion slices. After about 2 minutes add the garlic. After another minute add the collards and chard. Stir occasionally as you are sautéing these veggies. After another minute add the vegetable broth, turmeric, and pepper. If using dried beans add the reserved bean water. If using canned beans add an extra 1/2 cup of vegetable broth. Also if using canned beans add now. If using a pressure cooker, secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium, cook for 3 minutes, and depressurize . If using a pot, bring to a boil over high heat. Then reduce heat to medium high, and simmer for about 15-20 minutes, till the veggies are soft and cooked. If using dried beans, add the cooked beans now.
Season with salt and lemon zest. Divid soup among bowls, top with parmesan if you'd like, serve, and enjoy!
Ingredients
Directions
Place dried beans in a pressure cooker, add water to cover 2 inches above the beans, bring to a boil, remove from heat, and let soak for 1 hour.
After an hour secure lid and bring to a steam over high heat. Then reduce heat to medium and cook for 30 minutes. Depressurize, drain reserving 1/2 cup of the bean water and setting aside the drained beans. Skip these first 2 steps if using canned beans and just drain the canned beans and set them aside.
Heat olive oil in a pressure cooker or large pot over medium high heat. Once hot add onion slices. After about 2 minutes add the garlic. After another minute add the collards and chard. Stir occasionally as you are sautéing these veggies. After another minute add the vegetable broth, turmeric, and pepper. If using dried beans add the reserved bean water. If using canned beans add an extra 1/2 cup of vegetable broth. Also if using canned beans add now. If using a pressure cooker, secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium, cook for 3 minutes, and depressurize . If using a pot, bring to a boil over high heat. Then reduce heat to medium high, and simmer for about 15-20 minutes, till the veggies are soft and cooked. If using dried beans, add the cooked beans now.
Season with salt and lemon zest. Divid soup among bowls, top with parmesan if you'd like, serve, and enjoy!
Notes
Nutrition:
|
Ingredients |
Calories |
Fat |
Carbs |
Protein |
|
1 cup dried white beans |
976 |
40.8g |
113.2g |
43.9g |
|
1 1/2 tbsp olive oil |
180 |
21g |
0g |
0g |
|
1 onion (188g) |
82 |
0.4g |
19.2g |
2.8g |
|
8 large collard green leaves (285g) |
94.5 |
2.1g |
16.5g |
7.6g |
|
8 large chard leaves (263g) |
52.5 |
0.2g |
10.8g |
4.9g |
|
4 cups vegetable broth |
52 |
0.6g |
8.8g |
2g |
|
Total (serves 5) |
1,437 |
45.7g |
168.5g |
61.2g |
|
1 Serving |
287.4 |
9.1g |
33.7g |
12.2g |
(1)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I only calculated 1/2 the oil because a lot sticks to the pot.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/. Accessed 19 April 2020.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
