Lima Bean Soup

April is a month for babies, isn't it? I mean, I'm sure perfectly lovely children are born in other months of the year, but the height of spring seems a perfect time for new life like chicks, lambs and babies. A friend of mine had twins at the beginning of the month and in addition to taking her dog hiking last weekend I made her a soup. She is a vegetarian so I was looking for something hearty enough for someone eating for three, simple and frugal enough that I could make a giant batch for two households, and that would be delicious. I decided on a lima bean soup using home made vegetable broth and dried lima beans. At the bottom of the recipe are some non-vegetarian options for those of us who appreciate the nourishment that comes from bone broth.

Veggie Lima Bean Soup

1/2 pound dried lima beans, sorted, rinsed and soaked in water overnight.

For the veggie broth:
1/2 a yellow onion
2 stalks of celery, broken to fit in the pot
1 carrot, chopped in two or three pieces
1 small potato, scrubbed and quartered
2 cloves garlic, cut in half
Small bit of arame seaweed (optional)
A couple pieces of dried mushroom
1/2 tsp herbs de Provence and/or Italian seasoning
A couple peppercorns
Salt
Trimmings from the vegetables for the soup

For the soup:
Olive oil, butter and/or coconut oil
1 yellow onion, chopped
4 stalks celery, sliced
2 large carrots, chopped (note: should be about equal on those three)
2 cloves garlic, minced
herbs de Provence and/or Italian seasoning, red chili flakes if you'd like
black pepper and salt
2 tsp soy sauce
1 tbs lemon juice
red wine, Worcestershire sauce, vinegar

Start by making the veggie broth. Cover all the vegetables and trimmings with water, bring to a boil and simmer for about 40 minutes. I didn't add very much salt to the broth because I am always afraid beans will stay hard if well salted. The above made about 2 quarts of broth.

When the broth is done or mostly done, start heating the cooking oil over medium heat in a large enameled, cast iron dutch oven. Turn the oven on to 300 degrees. When the fat is hot add the vegetables and dried herbs. Add some salt and pepper at this time. Again, I under-salt because I'm afraid for the beans. Stir and cook until they are starting to turn golden brown. Add the garlic at this time and stir another minute until fragrant.

Strain the veggie broth into the soup pot and turn the heat up to high. When the broth is close to boiling add the drained lima beans, a splash of soy sauce, and a splash of lemon juice. When the soup is just coming to a boil put the lid on the dutch oven and put it in the oven to cook.

Check the beans at 1 hour to see if they are tender. If not, continue cooking and checking every 30 minutes. I didn't time mine but they couldn'tve take more than an hour and a half. When the beans are tender bring the pot out of the oven and adjust for seasoning. Add salt at this time, and maybe a splash of wine, more soy sauce, some Worcestershire sauce and/or vinegar. Hot sauce would be nice if you are into that kind of thing.

You can drop some tender greens like chard or spinach in the pot at this time, or add the raw or cooked greens to each bowl to get wilted. Serve with toast, croutons, sour cream, sauerkraut or any condiment that sounds good.

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I actually really appreciate the pure and simple flavors in this soup. The beans are so soft and delicious. How did lima beans get a bad rap? I guess generations of moms have made spinach taste bad too. Criminal.

When I had some of this for my own lunch I fried up some bacon and crumbled that on top of the soup (ok, I also drizzled some bacon grease over top too...) If I were making this for myself I would do any number of the following:

*Use chicken stock instead of the veggie broth. Though, I gotta say, the veggie broth really does leave the dish very pure and light. But still, chicken broth for me.

*Add some bacon, sausage or chicken. Beans and pork are a classic combination, but again I love the pure flavor of this dish so I might use bone-in, skinless chicken thighs instead.

*Use chicken fat instead of the olive oil and butter.. though, refined coconut oil is a fine, neutral flavored oil for sauteeing veggies.

All that being said, this is delicious and as easy as falling off a log, especially if you have chicken stock in the freezer already. And it was greatly appreciated by my new mom friend and her boys.

Soup Weather

Around here it's been cold. And wet. And dark. Did I mention wet? And cold? The perfect weather for soup! Every culture has a multitude of soups and for a very good reason. Soup is a cost effective way to get nourishing, warming food into lots of people. Warm food is so important in this cold time of the year. Many doctors and parents are coming to realize the health implications of not keeping our bodies, especially our children's bodies, warm. Being chronically cold can affect growth, attention, and even the course of diseases and infection. And we all know how important keeping those bodies well nourished is.

"But isn't making homemade soup difficult?" people ask. Not if you do a little prep work, keep certain ingredients on hand, and use a little creativity in your soup making. The key to good homemade soup is good homemade stock or broth. Canned stock or broth is just salty water with artificial flavors. It is not healthful or nourishing. Real stock made from bones and meat trimmings is healthful, nourishing, has fantastic flavor and mouthfeel. It does take prep work, but it's all prep work you can do in advance. For information on how to make bone broth check my blog here, my other blog here, Cheeseslave's blog here, or Kelly the Kitchen Kop's blog here. A tasty and relatively healthful vegetarian broth can be created with dried mushrooms or a well chosen assortment of vegetable peelings gently cooked, but check out Cheeseslave and Kelly's blogs for a hundred and one reasons to make bone broth.

Once you've got your bone broth a soup is as simple as sauteeing onions, adding meat and vegetables and adjusting the seasonings. Here is a basic stovetop "chicken" soup recipe with variations.

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Chicken Soup with Variations

*1 yellow onion, chopped into 1/4 inch pieces

*3 ribs of celery, sliced fine

*2 medium carrots, chopped fine

*Coconut oil or other healthy cooking fat

*1-4 cloves of garlic, pressed or sliced

*1/4 tsp ground sage

*1 tsp oregano

*1 tsp ground, dried rosemary

*salt and pepper to taste (really depends on how salty your broth is)

*2 quarts chicken broth or diluted chicken broth

*1-2 cups assorted chopped or frozen vegetables - green beans, zucchini, peas, corn, potatoes, sweet potatoes, etc.

*1-2 cups raw or cooked chicken meat

*1-2 tbs apple cider vinegar

Heat the cooking fat in a 4 quart soup pot and add the onion, celery and carrot. Salt and pepper lightly and stir over medium heat until the vegetables start to soften. Add the dried herbs and continue to cook, stirring occasionally until the onions are translucent. Add the garlic and cook, stirring constantly until fragrant, about 30 seconds.

Add the broth to the pan, scraping up any browned bits and turn the heat to high or medium high. Add the vegetables and meat and let soup come to a boil. Turn heat to low and let simmer until the vegetables are cooked and everything is hot. Taste soup after it comes to a boil (carefully! burned tongues ruin dinners!) and add salt if necessary.

When the vegetables and meat are cooked through taste the soup again for salt, pepper and acidity. Add a tablespoon of vinegar and see if you like the flavor. Add more if you would like, along with more salt and pepper if necessary.

Allow soup to cool slightly and serve with sauerkraut or other pickled vegetables, buttered or cheesy bread, a salad and a homebrew. Er.. or whatever you would like to serve it with. Hehe.

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Variations on this soup are endless. You can adjust the vegetables, the meat, the broth, the cooking fat, the acid and the seasonings. You can add tomatoes or cream. You can strip the soup down to its most basic. Here are a few of my very favorite variations.

Garlic Soup:

Omit everything except onion (reduce to half an onion, chopped very fine), garlic (increase to 6, 8 or 12 cloves, minced or sliced), cooking fat, broth and vinegar. Serve over a toasted slice of hearty bread, with or without cheese, or with a poached egg in a shallow bowl.

Cajun Soup:

Use cajun seasoning instead of the dried herbs (perhaps with some thyme and extra cayenne), omit carrot but increase the celery, and use green beans, peas and sweet potatoes along with chicken or spicy sausage. Serve with sauerkraut and hot pepper sauce.

Taco Soup:

Fry up some ground beef (with organ meat?) with taco seasoning, garlic and onion. Add some tomato, corn and black beans with the chicken broth. Finish with lime juice and serve with sour cream and tortilla chips.

Curry Soup:

Use curry powder instead of the dried herbs, use cauliflower, potatoes and green peas as the vegetables and use lemon or lime juice instead of vinegar. Use virgin coconut oil if you have it.

Bacon and Bean Soup:

Fry bacon first and use bacon grease as your cooking fat. Omit carrots and use drained, cooked pinto or kidney beans instead of the other vegetables. Use the fried, chopped bacon, hot dogs, sausages or no meat and season with a little rapadura, molasses or maple syrup if you'd like. Beef broth is great instead of chicken. Still finish with some vinegar.

Creamy mushroom soup:

Use bacon fat as your cooking fat and add a cup or three of sliced mushrooms in with the onions and celery and cook until the mushrooms have released their water and then gotten dry and browned. Increase garlic if you'd like and use thyme as a main herbal seasoning. Use beef broth if you have it and maybe a splash or wine or brandy. Use red wine vinegar to finish and add sour cream or heavy cream at serving time.

I like to make soup in batches that will provide at least two or three meals at a time because re-heating soup is an easy way to get healthful food on the table fast. You can always freshen up or change the flavor of the soup by sauteeing more onions with seasonings before adding the cold soup and heating it up.

What kind of soup do you like best? How do you work to keep warm, nourishing food on the table during these cold months? Whats your favorite soup garnish or topping?

This post is a part of Real Food Wednesdays. Check out more real food blogs here!

Huge thanks to These Days in French Life, Oz4Caster, Stubborndev and Greygoosie for their beautiful photos! Click on the photos and surf their flickr streams!

Bone Soup

I have been making chicken broth for a couple years now and preach the gospel of bone broth every chance I get. Broth made from animal bones and connective tissue is full of healthful gelatin, minerals and - most importantly - flavor!

There is a reason chicken soup is a food for sick people throughout the world. Studies are showing that the gelatin and other proteins found in properly made bone broth are essential in bone, joint and skin health as well as digestive health. In fact, bone broth is the base of the very popular GAPS diet for healing digestive and related psychological disorders. Every Jewish grandmother knows that chicken soup heals, and as is usually true of grandmother's wisdom, science is finally coming around.

Chicken broth is the most common homemade broth (in my kitchen and beyond) because we tend to collect more chicken bones than beef or lamb bones but I recently ventured into the land of beef stock. Last fall in a fit of panic over the economy and weather I went to a local discount grocery warehouse store and spent 75 dollars on food, including two packs of meaty beef "soup bones". I wrapped them up, threw them in the freezer and haven't looked at them since. Finally this last weekend I decided to get out one pack and make some beef stock.

I decided to roast the bones before boiling them as I had heard that imparted such great flavor to beef stock. I threw the bones in a foil lined pyrex into the oven at 500 degrees until things started looking a little browned and sizzly. The browned bones, their meat and accumulated juices went into a soup pot along with half an onion, a few garlic cloves, a celery stick and some peppercorns. A bunch of hours later this humble start turned into one of the most delicious things to ever come out of my kitchen. I used the same bones with more onion and garlic to make a second batch that was equally tasty. Talk about frugal!

One of the tricks to making good tasting bone broth is to skim the foam off the top as it comes to a boil. You need to start with cold water so the pot comes slowly to a boil and the gelatin can seep out of the bones before it sets with the heat. As the stock boils a foam will rise to the top and this needs to come out. It is a protein foam and is made by the same process that makes the foam on ocean waves. If left in the stock for the long simmer the protein will overcook and impart bitter flavors into the stock. Just use a spoon or a wire strainer to get that foam off.

There are two camps in the debate over simmer time for chicken stock. One camp says that after long simmering times, like 12 hours or 24 hours or longer, the minerals from the chicken bones have fully leached into the broth and it is most nutritious. The other camp says that a shorter simmer time gets enough minerals out but doesn't destroy the gelatin. I'm in the short simmer camp for both gelatin and flavor - I find long cooked chicken stock to not have much of the chickeny flavor I am looking for. I usually simmer my chicken stocks for between 4 and 6 hours, sometimes over two days with a cooling period inbetween simmering periods.

Beef broth, on the other hand, both requires and can handle a much longer simmer. My first batch of beef broth simmered for 12 hours the first day, and another 8 the second day. I simply put a lid on the pot, turn off the heat and let the stock sit on the stove overnight. The next day I turn the heat back on, make sure the stock comes to a full boil for a couple minutes, and then let it simmer away. This may freak out food safety officials, but I figure any bacteria growing in the soup get boiled off the next day. When I am done simmering I make sure to use a quick cooling method like a water bath, to get the stock as cool as possible as quickly as possible. Safety first!

I used some of this fantastic broth to make a very simple soup the other night. I sauteed some onions, celery and carrots in goose fat, seasoned with italian seasoning and herbs de provance, added the broth and cooked some egg noodles in the soup. With broth in the fridge or freezer a tasty, nutritious meal is only minutes away. And you can't beat that with a stick.


Thanks to These Days in French Life and Graygoosie for their gorgeous photos!!