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This Tuscan-style Cannellini Bean Soup is not only healthy and hearty- it’s savory and delicious!
In this recipe for Tuscan Cannellini Bean Stew we have added sorgum, but quinoa or wild rice makes a delicious substitution.
Sorghum, if unfamiliar, is an ancient grain originating from Northern Africa- tiny and round, similar in size and shape of Israeli couscous- with the added benefit of being totally gluten-free.
You can either use dry cannelloni beans in which case the Sorghum and cannellini beans are soaked overnight in order to decrease cooking time, or simply used canned beans, for even faster preparation.
How to make Cannelini Bean Soup
- In a large heavy bottom pot or dutch oven – onion, fennel bulb, celery and carrots are sauteed until tender.
- Then go in the cannellini beans, sorghum ( or quinoa) and flavorful stock.
- Let this simmer then add a couple of handfuls of chopped kale.
- Adjust seasonings and dinner is ready!
This time of year, when locally grown produce is particularly sparse, ancient grains can help us bridge the gap between seasons. Ancient grains, in simple terms, are basically grains that have not been messed with or altered. Whole, intact, organic and genetically unmodified grains that are the same today, as they were thousands of years ago.
Thought to be higher in nutrients than modern-day wheat, some ancient grains (like quinoa, teff and amaranth) are very high in protein and some are gluten-free. With the increasing number of consumers who are gluten intolerant, this is really good news.
By now, most of us are familiar with quinoa, probably the most popular “ancient grain” to hit local supermarkets and restaurants in the last decade, but other grains are also emerging into the limelight that can add healthy diversity to what we eat, including – kamut, teff, sorghum, amaranth, barley, farro, millet, spelt, rye, eikorn, emmer, winter wheat, spring wheat and wild rice.
Sorghum, one of my favorite ancient grains, originates from Africa. Its name “sorghum” comes from the Italian word “sorgo”, in turn from Latin “Syricum (granum)” meaning “Grain of Syria”.
Recently we have seen sorghum’s popularity on the rise here, thanks to the gluten-free benefits it offers. But being gluten-free isn’t sorghum’s only bragging right.
According to a new study from the University of Georgia, some sorghum varieties have antioxidants and anti-inflammatory properties that compare and even exceed other well-known superfoods, like blueberries and pomegranates.
And unlike other gluten-free grains, its hearty, chewy texture of sorghum is very similar to wheat berries, making it an ideal candidate in pilafs, salads and soups –because it holds its shape when cooked.
Sorghum, is sold and packaged by Bob’s Red Mill, and can be found at most grocery stores.
I hope you like this Tuscan Cannellini Bean Stew with Kale and Sorghum!
Print
Cannellini Bean Soup
- Prep Time: 20 mins
- Cook Time: 90 mins
- Total Time: 1 hour 50 mins
- Yield: 6 1x
- Category: italian Bean Soup
- Method: Stovetop
- Cuisine: Vegan
Description
Tuscan Cannellini Bean Stew with Kale and optional Sorghum – a simple hearty soup that is vegan adaptable!
Ingredients
Units
Scale
- 1 cup dry Cannellini beans– soaked overnight ( or use 2 cans, drained cannelloni beans)
- 1 cup dry Sorghum – soaked overnight ( optional, leave out, or sub quinoa during the last 15 minutes of cooking.
- 1 Tablespoon olive oil
- 1 cup diced onion
- 3 cloves chopped garlic
- 1 1/2 cups diced fennel bulb
- 1 cup diced carrot
- 1 1/2 cups sliced celery
- 1 cup diced tomato
- 6 cups chicken or veggie stock
- 1 tsp herbs de provence
- 1–2 cups chopped kale
- salt and pepper to taste
Instructions
- Soak dry beans and sorghum in separate containers of water overnight. .
- Heat oil over medium high heat in a heavy bottom pot or dutch oven. Add onion and saute for two minutes, stirring often. Turn heat to medium and add garlic, fennel, carrots, celery, and saute for 7-8 minutes. Add tomato, stock, herbs,drained beans and drained sorghum. Bring to a boil, cover, turn heat to medium low, and simmer until beans are tender about 1 1/4- 1 1/2 hours.
- Add kale. Simmer until wilted and tender.
- Season with salt and pepper.
- Serve in Bowls, drizzle with a little olive oil ( optional)or add crunchy croutons.
Notes
- Notes: If using canned beans, simply add the drained, canned beans to the simmering stock until heated, about 10 minutes.To thicken, you could simply let this reduce a bit, or add quinoa. Making it this way will shorten the cooking time to 30 minutes.
Nutrition
- Calories: 335
Keywords: Cannellini Bean Stew, Sorghum recipes, recipes with sorghum, tuscan soup,
Scrumptious solution to a cold winter evening in Minnesota, thank you!
★★★★★
thanks so much!
Thanks for the great recipes. The sorghum after soaking in water for a day, and cooking for over 3 hours, was still not fully cook. This was very strange
That is strange. The sorghum I use cooks in 20 minutes. What brand did you use?
Bob’s Red Mill. I even checked the date to make sure they weren’t old and has a best use into 2022
That is what I use. Honestly, just the strangest thing. What does it say on your package? Mine says cooks in 20 mins.
My soups are usually not the strongest and kind of bland but this was completely different. This was a real WOW! I used this recipe with dried beans and made it in my Instant Pot. I processed for 35 minutes and added quinoa after it finished cooking. It was so good. Thanks again Sylvia for another winner of a recipe.
Thanks Trudy, glad you like it! Love that you used quinoa!
This was SO good. Used quinoa and canned beans, and I also used vegetable stock to make it vegan but otherwise followed it completely – so yummy! LOVE the herbs de provence in this. Thank you!!
★★★★★
I love how hearty this bowl of soup looks! True deliciousness!
Thanks and your frittata looks amazing this week….pinned!
I tried sorghum for the first time some days ago and this soup seem perfect with this addiction 😀
I love how hearty it is….such a nice alternative!
This looks so wonderful and healthy! Yum!
Thanks Millie….Hope you are having a great week!!