Food for Thought: White Beans

Food for thought:  Did you know that dried white beans are versatile, affordable and packed full of goodness?  

Loaded into these simple looking little beans you'll find antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc.   Eating regularly, they may help decrease the risk of diabetes, heart disease, colon cancer, and help with weight management as they make you feel full so you tend to eat less.

Did I mention they were cheap?!

One of the ways I like to use these magic little beans is in soups, like this super simple one below.  In this particular recipe, I've pureed the beans to help make it a thick more velvety soup, however feel free to keep it chunky if that's what floats your boat.



White Bean and Chorizo Soup

(recipe adapted from the I Quit Sugar website)


1 1/2 cup dried white beans, soaked, drained (or 3 cans, rinsed and drained) | 4 cups water (if using dried white beans) | 2 cups chicken stock | coconut oil | 4 cloves garlic, crushed | 1/2 cup coarsely chopped flat leaf parsley | sea salt and black pepper, to taste | 1 small good-quality chorizo sausage (125g), halved length ways, thinly sliced

Serves 2


  1. Place soaked beans and water in a large saucepan and simmer covered for 50 minutes or until tender. Drain.
  2. Blend beans and chicken stock in batches until smooth, but still fairly thick.
  3. Heat some coconut oil in a clean saucepan. Add garlic, parsley and pureed beans and simmer, uncovered for 5 minutes, or until heated through. Season with salt and pepper.
  4. Meanwhile, heat a large frying pan with chorizo and cook until golden and crispy.
  5. Divide soup between 2 bowls and top with half the chorizo and a drizzle of the chorizo oil.