It is the middle of January and my phone tells me that the outside temperature is 14C (about 57F) - not exactly weather that we expect at this time of year, but that is Climate Change for you. Nonetheless, I still enjoy a good "winter warmer" soup, even when it is not freezing outside.
There are two stars in this soup - the beans, and the water the beans are cooked in, the aquafaba. This is, essentially, bean stock, although unintentionally so. It has a mild beaney flavour, which is good for this soup, as well as some starches that will help thicken things. We don't need any other stock for this.
We usually throw away aquafaba, but is has so many uses, especially as an egg white replacer in baking.
Some people are worried about aquafaba having too many oligosaccharides, a sugar compound that is not broken down in the upper intestines, and then well loved by our gut microbiome when it reaches the lower intestines. Too well loved as they are the major cause of gas associated with beans! However, the cooking in the canning process, and the additional cooking here, should break them down and reduce that impact. Unless you are very sensitive, it should not be a problem.
The other thing that can worry people are the additives in the process. The beans I use have only beans, water and salt in the ingredients list, but it is good to check if you are concerned. My beans have about 1.2g salt for the whole can, which is generally not excessive for a lunch for 2 people - but just be wary when seasoning!
Like many Italian themed dishes, we will start with a sofrito, the "holy trinity" of onion, carrot and celery.
This should serve 2 people.
Ingredients
1 small carrot, finely diced
1 stick of celery, finely diced
(Optional) 1 clove garlic
1 tsp mixed herbs
2 tbsp tomato paste
400g can of any beans (I used mixed)
Good handful of dried pasta
Handful of spinach, chopped
Boiled water as needed
Add some olive oil to a medium saucepan and turn on the heat to medium-high. Add the onions and allow to fry for a few minutes until starting to turn translucent.
Stir in the garlic (if using) and then the carrot, celery and herbs. Allow to cook for another few minutes, stirring occasionally.
Make a well in the middle of the veg and add the tomato paste. Allow to cook there for a minute and then stir into the rest of the veg. Now pour in the can of beans. The soup will be quite thick, so add in some boiled water to loosen it.
Bring to the boil and throw in a good handful (or 2 if you want!) of dried pasta. Turn down to a simmer and allow to cook until the pasta has softened to al dente - you may need to add more water in from time to time.
Just before you are ready to serve, check for seasoning and add salt if necessary. Stir in the chopped spinach.
You might serve this with some crusty bread, but it may not need it!