Nourish Your Body with Zuppa di Fagioli: A Hearty and Healthy Bean Soup

I am always looking for ways to increase my protein intake. I don’t

always want to accomplish this by eating meat. So, I thought I would

explore making bean soup. In the Mexican culture we often make pinto

beans and eat this with rice. This time I wanted to experiment with multiple

different beans in one soup. Sometimes I plan recipes That don’t always

happen because of busy schedules, this results in extra various cans of

beans in the pantry. I literally raided my pantry and started to brainstorm

what I could do with the bean species left unattended.
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I happen to encounter garbanzo beans, cannellini beans, butter beans,

and kidney beans. A good soup base consists of sauteing onions and

garlic, and I also added some thinly sliced carrots. Once these veggies

became fragrant, I added two 32-ounce cartons of unsalted chicken bone

broth to the mix. Then I proceeded to wash all four of my cans of beans to

rinse the excess sodium. One sprig Of Rosemary was added to the pot

along with one teaspoon Italian seasoning and a single Bay leaf. I also

decided to add chili pepper flakes for a hint of spice. Finally, 1/3 cup

crushed red tomatoes, and a cup of ham cubes completed my creation.

Bring to a boil, then simmer for 30-40 minutes, and enjoy served with a

toasted baguette.

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Legumes and beans are recognized as both a vegetable and as a meat

alternative because of a comparable nutrient profile that is high in protein,

iron, and zinc.  Beans are a low glycemic source of complex carbohydrates,

vitamins, minerals, protein, fiber, resistant starch, and phytochemical

compounds with a multitude of bioactive properties. Eating beans regularly

have been shown to have an anti-obesity effect, anti-ddiabetic effect with

improved glycemic control, cardioprotective effect, including lowering blood

pressure and cholesterol, and a positive effect on gut health.
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One cup (164 grams) of cooked chickpeas contains (4Trusted Source):

 Calories: 269

 Protein: 14.5 grams

 Fat: 4.25 grams

 Carbohydrates: 45 grams

 Fiber: 12.5 grams

 Folate (vitamin B9): 71% of the Daily Value (DV)

 Copper: 64% of the DV
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Kidney beans are one of the most commonly consumed beans.

One cup (177 grams) of cooked kidney beans contains (20Trusted Source):

 Calories: 225

 Protein: 15.3 grams

 Fat: 0.885 gram

 Carbs: 40.4 grams

 Fiber: 13.1 grams

 Thiamine (vitamin B1): 24% of the DV

 Folate (vitamin B9): 58% of the DV

 Copper: 48% of the DV

 Manganese: 37% of the DV

 Iron: 29% of the DV
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A 1-cup (170-gram) serving of cooked white beans provides (1Trusted

Source):

 Calories: 242

 Protein: 17 grams

 Fat: 0.6 grams

 Carbs: 44 grams

 Fiber: 11 grams

 Copper: 55% of the Daily Value (DV)

 Folate: 36% of the DV

 Iron: 36% of the DV

 Potassium: 21% of the DV

 Thiamine: 17% of the DV

 Phosphorus: 28% of the DV

 Magnesium: 26% of the DV

 Zinc: 22% of the DV

 Calcium: 16% of the DV

 Vitamin B6: 12% of the DV

 Riboflavin: 6% of the DV

 Selenium: 4% of the DV
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Rejoice in the glory of legumes and relish the variety of possibilities that

they bring to your dining delight.

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