Wednesday, January 26, 2011

Frugan: White Bean and Vegetable Stew & Banana Bread

Oh how I love soup! Beans, veggies and sometimes grains, pasta or potatoes in one pot of flavorful comfort. After eating a big bowl, I feel energized and ready to take on the day. I eat soup for breakfast several times a week!

I cooked up some white beans the other day which have been put to good use in dips, colcannon, beanmilk base and barley pudding! Can you believe I still have some left? I do and even after making this delicious soup, I have the equivalent of a 15 oz can in the fridge that I will be using for version of my Chocolate Hummus! $.99 sure goes a long way. If you're not cooking your own beans, what are you waiting for?

 White Bean & Vegetable Soup

  • 2 T evoo
  • 1 large onion, diced
  • 10 cloves garlic, pressed
  • 1 carrot, diced
  • ½ t crushed red pepper flakes
  • 1 t marjoram
  • 2 t basil
  • ½ t coriander
  • ¼ t powdered sage
  • 1 t Tony’s
  • 2 T balsamic vinegar
  • 1 yellow squash or zucchini, chopped
  • 1 small turnip chopped
  • 28 oz can crushed tomatoes
  • 3-4 c stock or water
  • 1.5 c white beans
  • 4 c chopped greens 
  • 4 T nutritional yeast
  • Lots of black pepper, soy sauce to taste


  1. Heat oil , onion, garlic, spices  and Tony’s over medium heat. Sauté for 10 minutes
  2. Deglaze with vinegar, add the squash turnip, tomatoes, stock and beans. Bring to a strong simmer.
  3. Turn heat down, cover and cook for 1 hour. 
  4. Add Greens, stir in yeast and season with lots of pepper and soy sauce to taste. If you want your greens cooked really well add them at the same time you ad the rest of the veggies.
I topped my soup with Cashew Goat cheese. ( I used blanched almonds ). The turnips were such a delicious addition. I almost added potatoes, but had the turnips on hand and I'm so glad I threw them in!

The other day I made this clean out the cupboards Banana Bread. It was gluten free, sugar free and almost fat free. The only fat came from the coconut I used. I will never be able to make it again because I used so many odds and ends, but it sure came out well!

I do have two tried and true recipes for banana bread. They are both sugar free and gluten free. My Banana Cake recipe is really good and can be used as a stand in for real cake if topped with frosting

My second recipe is an adaptation of the cake recipe. My subs are HERE. It is a fat free, sugar fee, gluten free but still very good!

I'm sure I'll be eating my Chocolate Hummus as frosting on this banana bread over the next couple of days!

Have you used beans in baked goods or desserts? Did they work well for you if you did?


  1. I make soups like you do — but it's so hard to keep track of the recipe as I add things left and right!

    I've only tried using beans in dessert when making Asian sweets with aduki beans, and the results were too weird to eat. I've been turned-off to the idea ever since. I'd like to try other beans if I can get around my aversion!

  2. White beans are my favorite! I've gotta make this!

  3. I eat savory food for breakfast too, usually salad and leftovers from dinner the night before. That soup sounds so good...turnips are super yummy in things like that.

  4. Oh my this sounds so good!!!! Banana bread with chocolate, yum.

  5. That soup looks great! I really like the addition of chic peas! Nice!