During the winter months I rely on some canned vegetables - particularly beans. Dried beans are great too. My favourite beans are cannellini beans or white kidney beans. I love to make a quick salad with them and canxaned artichoke hearts. I add some aromatics like shallots, herbs, garlic and drizzle with truffle oil. If you can’t find truffle oil, a nice nut oil like hazelnut works too. Add a few halved cherry tomatoes and there you have delicious salad! This dish will last me a few days as a side for my main meal or for lunch with some left-over chicken or whatever I have on hand.  

Cannellini beans are full of nutrients, high in fibre and protein. This supports weight management, digestion, and stable blood sugar by slowing carbohydrate absorption. They are rich in essential minerals like iron, folate, potassium, and magnesium, and contain antioxidants and B vitamins. This contributes to heart health, energy, and helps prevents chronic diseases like diabetes and coronary heart disease.  They help with weight management because high fibre and protein promote fullness therefore reducing calories. They contribute to balanced blood sugar because of their low glycemic load and fibre helps prevent blood sugar spikes. Fibre lowers bad cholesterol, while antioxidants and minerals support blood vessel health therefore contributing to heart health.  Both soluble and insoluble fibre aid digestion. Their iron and B vitamins (like folate) promote energy and red blood cell production which keeps anemia at bay.  Antioxidants like polyphenols and flavonoids fight cellular damage. 

Beans are so versatile and can be used in soups, stews, salads and dips. Canned beans should be rinsed well before using. Dried beans should be soaked and then cooked to tenderness. Here’s a soup recipe that’s great for all seasons.

3 15-ounce cans cannellini beans, drained and rinsed

1 yellow onion finely chopped 

4 cloves garlic minced

2 tablespoons olive oil

2 large carrots peeled and chopped

1 stalk celery diced

1/4  cup white wine 

2 cups baby spinach, finely chopped

3 to 4 cups chicken stock

1 tablespoon tomato paste

Pink salt to taste

Black pepper or to taste

1/4 teaspoon red pepper flakes (optional)

1/4 teaspoon Italian seasoning

2 bay leaves

1 teaspoon dried thyme

1/2 teaspoon dried oregano

Sauté onion in a large pot with the oil. Once it starts to brown slightly, add garlic, celery and carrot. Sauté an additional 10 or so minutes to let the veggies soften and brown slightly.  

Add the white wine and sauté until most of the liquid has evaporated. 

Add in all remaining ingredients except for the spinach and stir well.  Bring to a boil, then cover and reduce heat to low. Let simmer for 15 minutes. 

Discard the bay leaves, then transfer about 3 cups worth of the soup to a blender. Blend until smooth.  Transfer back to the pot and stir well to combine. If it’s too thick, add more stock. Add in the spinach and let simmer for a few minutes to allow the spinach to wilt. Taste and adjust flavours as desired. 

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