whole-grain white bean soup

I realize this is an relatively vague name for a dish, but it’s because it is just so very versatile! I’ve made two versions of this simple vegan soup, using cannelini beans and barley, and the other using great northern beans with quinoa. This recipe was created for an in-store demo about the virtues of plant-based protein. Beans are the easy answer to the inevitable ‘where to you get your protein’ question, but many people are still learning that whole-grains (and vegetables too!) are great sources of protein as well. Need more convincing? Check out this post about plant-based sources of iron, calcium, protein, and flavor.

clearly, this is a huge recipe; make it for your next party!

Whole-Grain White Bean Soup

2 Tablespoons olive oil, plus more for serving
½ cup diced yellow onion
1 cup sliced white mushrooms
1 cup diced celery
1 Tablespoon dry yellow mustard
2 teaspoons chopped rosemary (fresh or dried)
½ teaspoon sea salt
Freshly ground black pepper to taste
5 cups cooked white beans, any type (home-cooked works, but canned makes for a creamier soup)
2-3 cups vegetable stock
2 cups water (more to taste)
2 teaspoons chopped rosemary
1 Tablespoon fresh lemon juice
2 cups cooked barley, quinoa, or other whole grain goodness

saute your veggies until soft and squishy

  1. In a large saucepan, heat oil until bubbling. Add onions, mushrooms, and celery. Cook until vegetables are soft, about ten minutes.
  2. Add mustard, rosemary, salt, pepper, beans, stock, and water. Bring mixture to a low boil. Cover, and simmer for 15 minutes.
  3. Let cool slightly and then add mixture to food processor or blender. Puree until smooth (blend only some of the mixture for a chunkier soup).
  4. Return to saucepan and add juice and quinoa, stirring to combine. Drizzle with olive oil before serving, if desired.

one small serving of this soup is very filling!

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