Borlotti Bean Soup

HomeClinics & ProgramsELLICSR KitchenBorlotti Bean Soup

Skill Level	Easy

Preparation Time	15 minutes (plus soaking time if using dried beans)	Total Time	45 minutes
Servings	6	Cost Per Serving	$1.78

1 medium	Onion, finely chopped
2 cloves	Garlic, crushed
2 tbsp	Tomato Paste
3 cups (about 2 cans drained)	Cooked Borlotti Beans or your favourite bean (*if using dried, see first step in the directions)
4 cups	Vegetable or Chicken Broth
1 sprig	Rosemary
1 each	Bay Leaf
2 tbsp	Olive Oil
4 tbsp	Pecorino Romano, grated (optional)
To Taste	Salt and Ground Black Pepper

*If using dried beans, add half the amount needed as cooked (so about 1 1/2 cups). In a large bowl or jar, cover with three times as much, fresh water. Let it soak overnight in the fridge. The next day, drain well, add to a pot, cover with fresh water and bring to a boil and reduce to a simmer, cover, and cook until tender, about 45 minutes. Drain well. The beans are now cooked through and ready to use in your recipes, or can be frozen to be used later.
In a large soup pot, over medium heat, add oil, onions, garlic and tomato paste. Cook until the aromatics start to caramelize, a light golden brown. Stir often so that nothing sticks to the bottom of the pan. This maybe take up to 8 minutes.
Add a salt, cooked beans, rosemary and bay leaf. Cover with broth. Bring up to a boil, and then reduce heat to medium low and simmer for about 15 minutes.
Season to taste, remove rosemary and bay leaf. Serve with a sprinkle of grated pecorino cheese.

PDF of NFT for Borlotti Bean Soup

Plant Power. This recipe, which is both delicious and easy to prepare, is a great way to start a plant-forward way of eating. This approach, recommended for reducing the risk of several chronic diseases, including colorectal cancer, highlights the goodness of vegetables, fruits, legumes, and whole grains, without necessarily eliminating all animal-based foods. It's a simple way to boost fibre intake, getting us closer to the 25 to 30 grams per day recommended to reduce cancer risk.
Dried peas and beans are nature's nutrition power packs. Pulses and legumes are loaded with fibre, protein and several health promoting plant compounds that are key for a cancer-protective diet and a healthy GUT. Just ½ cup of borlotti beans provides 8 grams of protein, 7 grams of fibre and almost ½ of our daily needs for folate. Choose dried or canned as the nutritional value is the same.

The potent green pea! Green peas boast several health-protective compounds with anti-inflammatory and anti-cancer properties (polyphenols and saponins). Green peas are also rich in fibre, and, surprisingly, contain protein. This combination slows digestion and promotes feelings of fullness. It's also great for blood sugar control. So, go ahead and add some peas to your meal today!