White Bean Soup
This hearty vegetarian soup makes a great appetizer. I use my Homemade Vegetable Stock as a base, but you can also use store-bought vegetable broth. You can use white cannellini or navy beans instead of white kidney beans. Beans are loaded with protein and fiber, which makes them a great ally if you’re trying to manage your weight. Fiber can also help regulate cholesterol and reduce your risk of certain cancers. Swiss chard has cancer-inhibiting carotenoids and vitamin C. Chard is an excellent source of vitamin K, which helps build strong bones. Both the White Bean Soup and Vegetable Stock recipes are in my Age Beautifully Cookbook.
1 Tbs. canola oil
¼ cup chopped onion
¼ cup chopped tomatoes
1 tsp. crushed garlic
3 cups vegetable stock or chicken stock (if you don’t want to keep it vegetarian)
2 tsp. sea salt
¼ tsp. black pepper
1 cup Swiss chard strips
2–3 Tbs. olive oil
1. Drain the beans and divide them equally into 2 bowls. Mash the beans in 1 bowl. Keep the beans in other bowl whole. Set both bowls aside.
2. Heat the oil in a large stockpot with a heavy bottom. Cook the onion, tomatoes, and garlic over medium heat for 3 minutes or until the onions are translucent.
3. Add the vegetable stock, salt, pepper, and the mashed beans and bring to a boil.
4. Add the whole beans and the Swiss chard. Remove from the heat.
5. Ladle the soup into bowls and drizzle with the oil.
Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.
Prevents and repairs oxidative damage to cells caused by free radicals.
Support the body’s resistance to infection and strengthen immune vigilance and response.
Improves mood, memory, and focus.
Reduces risk factors for common degenerative and age-related diseases.