Escarole & White Bean Soup
Course: SoupDive into a bowl of warmth and wellness with a simple yet hearty dish that combines the freshness of escarole with the creamy comfort of white beans. This soup, rooted in the heart of rustic cuisine, brings together ingredients that are humble yet rich in flavor and nutrition. It’s a testament to how a few simple components can create a meal that’s both satisfying and health-conscious.
Escarole, a leafy green similar to lettuce but with a slightly bitter taste, is not just a filler; it’s packed with vitamins A and K, contributing to eye health and bone strength. White beans, on the other hand, are a powerhouse of protein and fiber, making this soup a fantastic option for those looking to maintain a balanced diet without compromising on taste. The addition of skinless tomatoes not only adds a tangy sweetness to the dish but also boosts it with vitamin C and lycopene, an antioxidant known for its heart health benefits.
Historically, soups like this have been a staple in Mediterranean diets, celebrated for their emphasis on plant-based ingredients and lean proteins. The origins of such dishes can be traced back to ancient times when meals were often a reflection of what was readily available in the local environment. This particular combination of escarole and white beans is a nod to those times, showcasing a blend of textures and flavors that are both simple and deeply nourishing.
Calorie-wise, this soup is a winner. It’s low in calories but high in satisfaction, thanks to the fiber from the beans and escarole, which helps to keep you feeling full longer. Plus, the use of olive oil, a staple in healthy cooking, adds a dose of healthy fats, contributing to the overall richness of the dish without weighing it down.
In a world where fast food often takes center stage, this escarole and white bean soup stands as a reminder of the beauty of slow-cooked meals that are as good for the body as they are for the soul. It’s a dish that brings comfort on a chilly evening, a boost of energy in the middle of a busy day, and a touch of simplicity to a complicated world.
Escarole, a leafy green similar to lettuce but with a slightly bitter taste, is not just a filler; it’s packed with vitamins A and K, contributing to eye health and bone strength. White beans, on the other hand, are a powerhouse of protein and fiber, making this soup a fantastic option for those looking to maintain a balanced diet without compromising on taste. The addition of skinless tomatoes not only adds a tangy sweetness to the dish but also boosts it with vitamin C and lycopene, an antioxidant known for its heart health benefits.
Historically, soups like this have been a staple in Mediterranean diets, celebrated for their emphasis on plant-based ingredients and lean proteins. The origins of such dishes can be traced back to ancient times when meals were often a reflection of what was readily available in the local environment. This particular combination of escarole and white beans is a nod to those times, showcasing a blend of textures and flavors that are both simple and deeply nourishing.
Calorie-wise, this soup is a winner. It’s low in calories but high in satisfaction, thanks to the fiber from the beans and escarole, which helps to keep you feeling full longer. Plus, the use of olive oil, a staple in healthy cooking, adds a dose of healthy fats, contributing to the overall richness of the dish without weighing it down.
In a world where fast food often takes center stage, this escarole and white bean soup stands as a reminder of the beauty of slow-cooked meals that are as good for the body as they are for the soul. It’s a dish that brings comfort on a chilly evening, a boost of energy in the middle of a busy day, and a touch of simplicity to a complicated world.
Ingredients
1 large escarole
650 g (1.4 lbs) boiled white beans
500 g (1.1 lbs) skinless tomatoes
100 g (3.5 oz) white onion, chopped
4 cloves garlic, cut into rings
500 ml (0.1 gal) chicken broth
4 tbsp olive oil
1 tsp cayenne pepper
Salt/pepper to taste
Directions
- Chop the escarole coarsely, take a large saucepan and add 2 liters (0.4 gal) of water to it, bring the water to a boil and cook the escarole for about 3 minutes.
- In another saucepan, sauté the onion and garlic in olive oil until golden, for about 5 minutes.
- Add skinless tomatoes, cayenne pepper and salt with black pepper. Cook the mixture for another 5 minutes, breaking up the tomatoes with a spatula as it cooks.
- At the very end, add cooked escarole, cooked white beans and chicken broth to the pan.
- Bring the mixture to a boil and cook for another 2 minutes.
- Ladle the hot soup into bowls and serve with crusty bread.
