Tuscan White Bean Soup & Bone broth recipe

By Chandler Yorkhall, BCTMB, Qigong Healing, Emotional Freedom Technique (EFT)

Nourishing Soups and Stews for the Cold months

Soup is an essential part of my family’s nutrition all year round, but especially so when it’s cold.  Making soup almost daily has taught me a lot about the balance between nutrition, convenience, and taste.  Here are my top three tips for awesome soup with maximum flavor and minimum time, plus my current favorite recipe.

Tip #1: Buy an Instant Pot

Few culinary innovations have had as much impact on my family’s nutrition as the Instant Pot.  I have put ours through intense daily testing over two years, and it has proven itself to be durable, reliable, extraordinarily flexible, and convenient to use.  The ideas I share below are based on using the Instant Pot; they can also be done on a stove top, but will definitely take more time, energy, and clean-up. Be sure to read and understand the instruction manual for the Instant Pot before attempting the recipes below.  If you don’t own an instant pot, click here to purchase one online!

Tip #2: Make Bone Broth

Bone Broth

This is my number one nutrition and flavor booster.  While you can purchase high quality bone broth at many locations in the Twin Cities, it’s so easy and economical to make at home– especially if you have an Instant Pot.  An obvious perk of the Instant Pot here is it’s safety: for long cooking stove tops are impractical and slow cookers still require time and attention.

Instructions:

  1. Acquire some soup bones.  This can be a chicken carcass, the bone from a roast, or any combination, purchased as a “soup bone” pack or produced from your own kitchen process.  I generally use chicken bones, but beef bones make great broth as well and; really any kind will work.
  2. Place the bones in the Instant Pot, fill to the max with water, and close the lid and valve.  

Touch the “soup/broth” button, and set the timer for 240 minutes/4 hours.   Depending on when I need the broth, I’ll put it through 2, 3, or even 4 cycles of 240 minutes.  The result is rich, delicious broth full of nutrients.

  1. Strain and store in the fridge–I use large mason jars–and use for soups like the one below, or in place of water for cooking rice or other grains.  Of course you can also sip on it as a warm beverage instead of tea or coffee too.

Tip #3: Make Variations on the theme

Eating the same thing too often wears it out.  I like to keep my audience interested, so I introduce as much variety as possible.  The soup below becomes a different creation when I substitute green lentils for white beans, or remove the beans altogether.  Substitute ground turkey, beef or pork for the chicken or use butternut squash instead of carrots and sweet potatoes.  I often swap out any of the veggies for a pile of chopped mushrooms and a bunch of parsley.  Start simple. Once you get the hang of it, it can become really fun! Cooking has become one of my most important creative outlets.

Note: If you actually have a cold, sinus congestion or sore throat keep your soup really simple and on the brothy side.  Just make your broth (ideally chicken broth if you’re actually sick) and add fresh chopped ginger, small chunks of carrots and chicken and some slices of green onion/scallions, salt and pepper to taste and then drink or eat when it’s piping hot. 

Tuscan White Bean Soup (Makes 6 quarts)

This recipe  is a family favorite;  I make a big pot, and serve it for supper one day and lunch the next.

2 cups white Cannellini Beans

1-2 lbs boneless chicken meat, chopped

4-5 large carrots, chopped

1 large sweet potato, chopped

1 large onion, chopped

4-5 cloves garlic, chopped

1 small bunch celery, chopped

1 bunch Kale, chopped

1 sweet pepper, chopped

2+ quarts bone broth

3 to 4 Tablespoons salt to taste

Pepper to taste

4 bay leaves

2t dried sage

2t dried thyme

Cooking oil (I use 1T coconut plus 2T olive oil, give or take)

Instructions

  1. Soak Beans in filtered water overnight, at least 8 hours.  
  2. Place the oil in the Instant Pot and press “Saute.”  
  3. Add onions, carrots, and celery, and cook about 5 minutes.
  4.  Add sweet potato, sweet pepper, garlic, and chicken meat.  
  5.  Strain the soaked beans, and add to the pot, along with broth, herbs, salt, and pepper.
  6.  Put on the lid, making sure the pressure valve is turned to “cook.”  
  7. Press “soup/broth,” and set time for 28 minutes.  
  8. After cooking, release the pressure, add the chopped kale, and stir until the greens are wilted.

 Serve and enjoy!

To learn more Bone Broth Health benefits, click here. 

1 Comments

  1. […] soup is the staple that our family relies on for lunches and quick meals in the colder months, we are […]

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