Prepper Pantry Recipe: Creamy Bean Soup
By Sara Tipton
Beans are great to stock up on for a future SHTF event. Most soups are creamy thanks to the addition of dairy, but that’s not exactly the best food to store for the long haul, so instead, try this dairy-free bean soup!
This bean soup contains healthy vegetables and potatoes which are also packed with many nutrients, minerals, and fiber. This is kid-friendly and filling without being overly heavy. If you have some meat (elk, deer, beef, etc.) throw some in! Many preppers have mastered the skill of hunting or raising their own meat, so you likely have some. But, if you don’t, this is still a great way to use some of those stockpiled beans.
Beans contain several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy. Other important nutrients found in beans include zinc, iron, magnesium, and fiber. Beans are also rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation.
Why not try it? You never know when you may need to eat some of your prepper beans.
*The reason so many of the ingredients are optional is that this recipe’s final outcome will depend on what you have stored as far as spices, herbs, and veggies.
- 1/2 tbsp olive oil
- 2 medium potatoes diced
- 1 medium carrot chopped (optional)
- 2 celery stalks with greens, chopped (optional)
- 3 garlic cloves minced
- 1 1/2 tsp onion powder
- 3/4 tsp dried oregano
- 1/2 tsp dried marjoram
- 1/3 tsp red pepper flakes (optional)
- 4-5 cups vegetable broth or water
- 2 bay leaves (optional)
- Salt & pepper to taste
- Three 14 oz cans white beans (about 4 cups), rinsed and drained
- 1/4 cup coconut milk canned
- 1/2 to 1 cup kale chopped (optional)
- Fresh herbs to garnish (optional)
Chop the potatoes, celery, carrot, and mince the garlic. Heat the olive oil in a large pot over medium heat and add the garlic, all veggies, potatoes, and spices (onion powder, oregano, marjoram, red pepper flakes, salt, and pepper). Saute for about one minute. Pour in the vegetable broth (or water) and bring the soup to a boil. Add the bay leaves (optional). Let the soup simmer for about 10 minutes, then add the white beans and coconut milk. Simmer for a further 5-10 minutes. Pour about half of the soup into a different pot. Take out the bay leaves (if you used them).
Blend this part using an immersion blender until it’s smooth. You can also blend the soup in a regular blender. If you have neither, use a potato masher to squash the beans up. Pour the blended/squashed soup back to the large pot and stir to combine. If you want to have an even thicker soup/chowder, you can blend all the soup.
Taste and adjust seasoning. Add more salt/pepper to taste and red pepper flakes to add more heat. Garnish with fresh herbs (e.g. parsley), and enjoy. Serve with bread or toast.
Thant’s it! It’s pretty simple to have a hearty bean soup that also tastes great! One suggestion is to have an all-year-round herb garden in your kitchen to make this a real winner with fresh herbs!
This article was originally published at Ready Nutrition™ on November 21st, 2020