Bean and nettle soup

Bean and Nettle Soup – a taste of tradition and the freshness of nature

Bean and nettle soup is a recipe that reminds us of ancient times when fresh ingredients were at hand, and food was prepared with love and patience. This soup is not only an explosion of flavors but also a rich source of nutrients, making it ideal for a healthy meal. In this recipe, we will combine protein-rich beans with vitamin-packed nettles, resulting in a delicious and comforting soup.

Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Servings: 4-6

Ingredients:
- 500 g of beans (preferably white or yellow)
- 2 medium onions
- 2 carrots
- 1 bell pepper
- 3-4 tablespoons of olive oil
- 1 cup of broth (or tomato juice)
- 1 bay leaf
- A handful of fresh or frozen nettles
- 2 teaspoons of dried spices (e.g., thyme and oregano)
- Salt and pepper to taste

Preparation:

1. Preparing the beans: Start by washing the beans very well. It is ideal to soak them in cold water for a few hours or, if you are short on time, you can boil them for 2-3 minutes and then discard the water. This technique helps reduce cooking time and removes substances that can cause digestive discomfort.

2. Chopping the vegetables: While the beans are soaking, you can prepare the vegetables. Chop the onion finely, dice the carrots, and slice the bell pepper. These vegetables will give the soup a unique texture and flavor.

3. Sautéing the vegetables: In a large pot, add 3-4 tablespoons of olive oil and heat it over medium heat. Add the onion and sauté for 3-4 minutes until it becomes translucent. Then, add the carrots and bell pepper. Sauté the vegetables for about 5-7 minutes, stirring frequently, until they soften and become aromatic.

4. Adding the beans: Once the vegetables are sautéed, add the drained beans to the pot. Cover everything with warm water, leaving about 3 cm of water above the vegetables. Add the bay leaf and let the soup simmer over medium heat for about 30-40 minutes, or until the beans are well cooked. Don't forget to check periodically, adding water if necessary.

5. Adding the broth and spices: Once the beans are cooked, add a cup of broth and the dried spices. These will enhance the flavor of the soup and give it a savory taste. Mix well and let the soup simmer for another 5 minutes.

6. Preparing the nettles: If you are using fresh nettles, wash them well and blanch them in boiling water for 2-3 minutes, then drain and chop finely. If you are using frozen nettles, make sure they are fully thawed and squeezed.

7. Finalizing the soup: Add the chopped nettles to the soup and let it simmer for another 5 minutes. Taste and adjust with salt and pepper to your liking.

8. Serving: Bean and nettle soup is delicious both hot and at room temperature. You can serve it with a slice of fresh bread or croutons for added texture. A spoonful of sour cream on top will add a creamy and savory note.

Practical tips:
- If you want to customize your soup, you can also add other vegetables like celery or potatoes for a heartier version.
- The soup can be stored in the refrigerator for 2-3 days, and the flavor intensifies as it sits.
- If you prefer a spicy version, add a finely chopped hot pepper during the sautéing of the vegetables.

Frequently asked questions:
1. Can I use canned beans? – Yes, but it is recommended to rinse canned beans to remove excess sodium.
2. How can I make the soup thicker? – Add diced potatoes during the bean cooking.
3. Is the soup suitable for vegans? – Absolutely! This recipe is completely vegan and healthy.

Nutritional benefits:
Bean and nettle soup is rich in plant-based proteins, fiber, vitamins (A, C, K), and minerals (calcium, iron). It is an excellent choice for a balanced diet, being low in calories, which makes it suitable for those looking to maintain their weight.

This soup is not just a simple recipe but also a family story passed down through generations. Each spoonful brings with it memories of longing and warmth, and each ingredient will remind you of the importance of enjoying the gifts that nature offers us. I invite your friends and family to join you on this culinary journey and savor together a portion of health and good cheer!