Green bean soup is a versatile and nutritious dish with numerous health benefits and variations across different cultures. Whether you're looking for a comforting meal, a way to incorporate more vegetables into your diet, or a weight loss aid, green bean soup can be a delicious and healthful option.
Health Benefits of Green Bean Soup
Green bean soup offers a range of health benefits, making it a valuable addition to any diet.
Nutrient-Rich: Green beans are a good source of folate, potassium, protein, fiber, and Vitamin C. Potassium helps regulate blood pressure, while protein and fiber help lower cholesterol.
Anti-Inflammatory Properties: Green beans help fight inflammation in the body. Dietary fiber, when fermented by gut bacteria, produces short-chain fatty acids like butyrate, which reduce inflammation markers, such as C-reactive protein. Higher fiber intake has been linked to a lower risk of inflammatory conditions like osteoarthritis and knee pain.
Weight Loss Aid: Soups, in general, are excellent for weight loss due to their high nutrient density and low calorie content. The fiber and protein in green bean soup contribute to satiety. Beans are a magical unicorn weight loss food based on studies of consumption of beans against portion control to see which is more effective for “slimming waistlines” in addition to other benefits.
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Digestive Health: Fiber in green beans can aid in stomach issues.
Green Bean Soup Recipe
This recipe provides a flavorful and nutritious green bean soup that can be easily customized to your preferences.
Ingredients:
- 2 cups of green beans, washed, trimmed, and cut into 1/2 to 1-inch pieces
- 1 small onion, chopped
- 2 carrots, chopped
- 2 stalks of celery, chopped
- 6-8 cups of water
- Salt and pepper to taste
- Tablespoons of butter
- Watkins Chicken Soup Base (optional)
- 1 can of evaporated milk
- 3 tablespoons of flour (optional, for roux)
Instructions:
- Combine Ingredients: In a large pot or Dutch oven, combine the green beans, onion, carrots, celery, and water.
- Add Seasoning: Add salt, pepper, and butter to taste. You can also add Watkins Chicken Soup Base for added flavor.
- Simmer: Bring the pot to a boil, then reduce heat and simmer for 15-20 minutes, or until the vegetables are tender.
- Re-chop Vegetables (Optional): Stir the ingredients. For smaller pieces, re-chop the vegetables in the soup as they will now be a lot softer!
- Add Evaporated Milk: Add the can of evaporated milk and stir.
- Make a Roux (Optional): If desired, thicken the soup by making a roux. In a separate bowl, mix 3 tablespoons of flour with a couple of spoonfuls of hot soup broth until it forms a paste. Whisk the paste back into the soup.
- Final Seasoning: Add more pepper and salt if needed.
- Serve: Serve hot with soda crackers and butter, fresh bread, or a Spanish Bocadillo.
Variations of Green Bean Soup
Green bean soup varies across different cultures, offering a diverse range of flavors and ingredients.
Chinese Green Bean Soup: This is a dessert soup made with mung beans, rock sugar (or brown sugar), and salt. It may also include pumpkin and kelp.
Malaysian and Filipino Green Bean Soup: In these cultures, green bean soup is also a dessert, often made with coconut milk.
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Quick Veggie Bean Soup Recipe
This recipe offers a faster and more versatile approach to making a nutritious soup.
Ingredients:
- Oil
- Onion, chopped
- Vegetable broth
- Tomatoes with juices
- Beans
- Broccoli
- Zucchini
- Green beans
- Peas
Instructions:
- Sauté Onion: Heat oil in a large pot over medium heat. Add the onion and cook until just browning, stirring frequently, about 5-7 minutes.
- Add Broth and Tomatoes: Add vegetable broth and tomatoes with juices. Stir.
- Combine Ingredients: Add beans, stir to combine, and cover.
- Add Vegetables: Add broccoli, zucchini, green beans, and peas and bring to a boil.
- Serve: Serve and let rest to a safe temperature and then dig in! Bon appétit! Be sure to add a side of whole-grain toasted bread, crackers & hummus, or something else to make this a full meal. Otherwise, this soup may not be enough for a full meal; or you’ll need to plan for a snack a bit later.
Vegetarian Detox Green Soup Recipe
This recipe, inspired by Dr. Henry G. Beiler, focuses on detoxification and incorporates fresh herbs and spices for added flavor and health benefits.
Ingredients:
- Zucchini, roughly chopped
- Green beans, roughly chopped
- Celery, chopped into 1/2-inch pieces
- 4 cups cold water
- 1 teaspoon ghee
- Cumin seeds
- Fresh ginger, minced
- Fresh herbs (watercress, parsley, or cilantro), roughly chopped
- Lemon
- Salt to taste
- Spices (turmeric, coriander, black pepper, or garam masala) for substitution
Instructions:
- Simmer Vegetables: Place all the vegetables in a saucepan and cover with 4 cups cold water. Bring to a boil, then reduce to a simmer and partially cover. Cook until soft, about 25 minutes, then turn off the heat.
- Prepare Ginger: Mince your ginger and set aside until needed.
- Chop Herbs: Roughly chop your fresh herbs, and set aside.
- Blend Soup: Use an immersion blender to blend the vegetables into a smooth puree. You can also use a regular blender to puree, but be sure to allow the soup to cool before blending, and/or leave room for steam to escape.
- Add Herbs and Salt: Add fresh herbs and salt, and blend a little more
- Sauté Spices: Heat a teaspoon of ghee in a tiny skillet or saucepan on medium heat. After the ghee melts, add the cumin seeds. Once the cumin seeds start to brown and become aromatic, add fresh ginger, and continue to sauté until lightly browned. Turn off the heat and transfer the spices to the blended soup along with the fresh lemon.
- Combine and Season: Stir well, and taste. Does it need more salt? Substitute with different spices in the ghee, such as turmeric, coriander, black pepper, or garam masala.
One-Pot Creamy Greens & Beans Soup Recipe
This recipe focuses on maximizing nutrient intake with a creamy texture and bone-friendly ingredients.
Ingredients:
- Onion
- Scallions
- Garlic
- Jalapeño
- Collard greens
- Water
- Beans
- Edamame (optional)
- Hemp hearts
- Basil
- Miso
- Marjoram (or thyme)
- Mustard powder
- Long pepper (or black pepper)
- Lemon zest and juice
- Reduced-sodium capers
- Curly parsley leaves
- Extra-virgin olive oil (optional)
Instructions:
- Mince Garlic: Mince the garlic 10 minutes before cooking (to maximize allicin production).
- Cook Aromatics: Heat the broth or oil in a large saucepan over medium-high heat. Cook the onion, scallions, garlic, and jalapeño for about 5 minutes, or until the onion is translucent.
- Cook Greens and Beans: Add the collards, water, and beans, and bring the liquid to a simmer. (Optional: Add one-half cup-shelled thawed edamame with the white beans.) Cook for about 10 minutes, or until the greens have softened and the soup is warm.
- Add Remaining Ingredients: Remove from the heat. Add the hemp hearts, basil, miso, marjoram, mustard powder, long pepper, lemon zest, and juice.
- Blend: Transfer to the canister of a blender and blend on high until smooth. Or use an immersion blender to blend until the desired consistency.
- Prepare Longevity Parsley Caper Topping: Finely mince 2 tablespoons reduced-sodium capers (rinsed and drained) with ½ cup curly parsley leaves. Add 2 teaspoons hemp hearts, plus an optional drizzle of extra-virgin olive oil.
- Serve: Top the soup with the longevity parsley caper topping.
Additional Tips and Considerations
The 10-Minute Garlic Rule: Letting chopped or crushed garlic sit for about 10 minutes before cooking allows the beneficial compound allicin to fully activate, maximizing its health benefits.
Hemp Hearts: Hemp hearts are a nutritional powerhouse, offering omega-3 and omega-6 fatty acids in an ideal ratio that supports cardiovascular health by promoting balanced cholesterol levels and reducing inflammation. They are also rich in tocopherols, a form of vitamin E with antioxidant properties that may lower the risk of cardiovascular disease by protecting cells from oxidative damage.
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Storage: Refrigerate any leftover Greens & Beans Soup in an airtight container for up to 7 days. If freezing your soup, a general rule of thumb is to keep it for no longer than 2 to 3 months.
Protein Leverage Hypothesis: According to the Protein Leverage Hypothesis, humans prioritize protein consumption over other macronutrients. When diets lack sufficient protein, people may overconsume calories from fats and carbohydrates, potentially leading to weight gain.