Spicy Tuesday – white bean and artichoke soup – fennel seeds
Tomorrow, Shayna and I are going to present one of our favorite and most requested classes at the Thomas F Chapman Family Cancer Wellness Center: Pre and Pro Biotics. This time our recipes are totally different and we can’t wait to share them with you. But today we’re revisiting a recipe that will still love to pass on because its full of pro and prebiotic foods you may be familiar with, but not know much about their power to make us feel great!
When you read the recipe title below, you’ll notice it’s just a little different from the title above. Oh yes, it’s SAUERKRAUT! We’ve found that many people, when they see it, are convinced that they won’t like the dish. If you were in that camp – you’d be wrong. The sauerkraut is not easily identifiable in the finished soup; it just adds a wonderful tangy flavor.
As a fermented veggie, sauerkraut has been made and enjoyed for thousands of years. Fermented foods improve digestion while restoring a healthy balance in your gut. If you have only tried to eat it on a hot dog – try this soup – You’ll be pleasantly surprised.
Now that we have told you about the goodness of sauerkraut, we have to share the good news about our herb of the week, too. Fennel seeds symbolize longevity, courage, and strength. It is the seed of the Fennel plant, and has the fresh, green and licorice-y flavor that the bulb and fronds do. When you are buying fennel seed, make sure to look for green seeds. As the seed ages, it gets brown. Fennel seeds pack a powerful nutritional punch, too. They have a plethora of nutrients, essential compounds, anti-oxidants, dietary fiber, minerals, and vitamins. So enjoy this soup with family and friends, we bet it will become a favorite!
White Bean, Artichoke and (Sauerkraut) Soup
1 TB Olive Oil
2 Yellow Onions, Chopped
1 TB Smoked Paprika
2 Tsp Turmeric
½ Tsp Each Salt and Pepper
3 Garlic Cloves, Grated
8 Cups Veg Stock
1 LB Sauerkraut, Rinsed and Drained
2 (15 OZ) Cans Cannellini Beans
1 Cup Chopped Frozen Artichoke Hearts
1 Cup Yogurt
Chopped Dill and Toasted Fennel Seeds for Garnish
Step One Heat the olive oil in a stockpot and sauté the onions with the smoked paprika, turmeric and salt and pepper until the onions are very soft. (About 30 minutes over low heat.) Add the garlic cloves in, and cook and stir until fragrant.
Step Two Add the veg stock, sauerkraut cannellini beans and artichoke to the pot and cook for an additional 20 minutes or until warm. Remove from the heat and stir in the yogurt. Garnish with dill and the toasted fennel seeds and serve.