Wild Garlic and Cannellini Bean Soup: A Vegan Delight
Enjoy a nutritious vegan bean soup recipe featuring wild garlic and cannellini beans
- 200g dried cannellini beans or 1 can of pre-boiled beans
- 2 tbsp olive oil
- 1 tbsp salt
- 4-5 cm of a leek
- 3-4 cloves of garlic
- A handful of thyme sprigs
- 200g wild garlic
- 100g rice cream
- Salt and pepper to taste
- Olive oil for drizzling
- Croutons for serving
- Large pot or crock pot
- Cutting board
- Measuring spoons
- Wooden spoon or spatula
- Soup bowls or plates for serving
Note: If using dried beans, a colander for draining and a pot for soaking the beans will also be needed.
I am a total believer in cooking with seasonal produce. It is something about having fresh products that taste like the season you are in that really makes a lot of sense to me. And maybe you noticed this since it was just a couple of weeks back since I posted our Spring Pasta with Wild Garlic, but one of my favorite spring season ingredients is wild garlic.
And if you ever gave this simple yet delicious herb a chance, you know what I mean. Its vibrant green leaves and mild garlicky flavor make it an excellent ingredient for soups, salads, and sauces.
Long story short, today, I would like to share a delicious vegetarian bean soup recipe featuring wild garlic and cannellini beans. This being said, let me tell you the steps you have to take to prepare this easy bean soup recipe.
How to prepare the Wild Garlic and Cannellini Bean Soup:
- If you are using dried cannellini beans, soak them in water overnight. Drain and rinse the beans the following day.
- In a large pot, add the soaked beans and cover them with fresh water. Add 2 tablespoons of olive oil, 1 tablespoon of salt, thyme sprigs, and garlic cloves. Bring to a boil and then reduce the heat to a simmer. Cook the beans for 2 hours or until tender. Alternatively, you can use a crock pot on low heat for 4-5 hours.
- If you are using canned beans, skip the first two steps and add the canned beans to a pot along with 2 cups of vegetable stock, 2 tablespoons of olive oil, thyme sprigs, and garlic cloves. Bring to a boil and then reduce the heat to a simmer. Cook for 10-15 minutes to let the beans release their juices.
- When the beans are done, reserve around 2 cups of liquid and remove the thyme sprigs and garlic cloves.
- Heat up a tbsp of olive oil in a skillet. Chop your leek and cook it on medium heat for 5 minutes or until soft and glossy.
- Blanch the wild garlic in boiling water for 1 minute.
- Remove it from the pot and place them in a bowl of iced water to stop the cooking process.
- Blend half of the beans in a blender with the blanched wild garlic, cooked leek, and 100g of rice cream until smooth.
- Pour the blended mixture back into the pot with the rest of the beans and the reserved liquid.
- Bring the soup to a simmer and cook for 5 more minutes.
- Taste the soup and season with more salt and pepper if needed.
- Serve the soup hot with a drizzle of olive oil and croutons on top. If you like a little spicy kick, sprinkle some chili flakes as well.
Wild garlic is a seasonal ingredient packed with nutrients and health benefits. It has antibacterial properties and is known to help boost the immune system. On the other hand, cannellini beans are an excellent source of protein, fiber, and iron, making this soup a nutritious and filling meal.
We hope you enjoy this easy recipe on how to cook bean soup and take advantage of the many benefits of cooking with in-season produce.
Before we say our goodbyes, let me answer some of the most common questions people might have regarding the ingredients used to prepare this Wild Garlic and Cannellini Bean Soup.
Q: What can I substitute for wild garlic?
A: If you cannot find wild garlic, substitute it with a mix of regular garlic, leeks, and chives.
Q: Can I make bean soup without soaking beans?
A: Yes, you can make bean soup without soaking beans if you use canned beans instead of dried beans. Canned beans are pre-boiled and do not require soaking. However, the flavor and texture of the soup may not be the same as using dried beans.
Q: Is wild garlic soup healthy?
A: Wild garlic soup can be a healthy and nutritious meal, as it is high in fiber, vitamins, and minerals. Wild garlic is also known for its antibacterial properties and is believed to have immune-boosting benefits.
Q: Can I finish the beans soup in a crock pot?
A: Yes, you can finish the beans soup in a crock pot if you have already boiled the beans in a pot or if you are using canned beans. After blending the wild garlic and half of the beans with rice cream, pour the mixture back into the crock pot with the remaining beans and reserved liquid. Cook the soup on low heat for an additional 1-2 hours or until heated through. Make sure to stir the soup occasionally to prevent sticking or burning.
Q: How to cook wild garlic?
A: To cook wild garlic, rinse the leaves in cold water and blanch them in boiling salted water for 1 minute. Then, transfer the leaves to a bowl of ice water to stop the cooking process. You can also just wash it and use it raw to prepare salads or pesto. Remember to use it in moderation, as its flavor can be overpowering.
Nutrition Facts / Serving
- Calories 188
- Total Fat 11 g
- Cholesterol 0 mg
- Sodium 1831 mg
- Potassium 232 mg
- Total Carbohydrate 13 g
- Sugars 4 g
- Protein 8 g