I created this recipe with my non-meat-eating client in mind. I added a traditional Greek egg and lemon mixture to the soup at the end to increase protein and nutrient value from the eggs, and to increase flavor. If you can’t tolerate eggs, you may omit them, of course.
Greek white bean, vegetable and lemon soup
Prep ahead: soak beans in just-simmered water with two inches to spare and a pinch of baking soda for 18 to 24 hours. This is required to neutralize the enzyme inhibitors and phytic acid found in all legumes and grains. The enzyme inhibitors block digestive and food enzymes from doing their job of breaking down your food. The phytic acid binds with the valuable minerals in the food and prevents our absorption and utilization of such minerals.
- 1/2 – 2/3 cup dry white beans, lima or navy
- 1/2 t turmeric (optional)
- 1 inch piece ginger, grated (optional)
- 2 inch strip kombu (dried kelp)*
- cooking fat of choice (i.e. ghee or fat leftover from bone broth)
- 2 t dried oregano
- 1 onion, finely sliced or chopped
- 2 carrots, cut into coins
- 2 stalks celery, chopped
- 4 cups homemade bone broth/ meat stock
- 2 large tomatoes, chopped (for GAPS), or 1 – 14.5 oz can diced tomatoes
- 1 1/2 t sea salt (I use Celtic for soup)
- 3 eggs or more, preferably from pastured hens (last 5 ingredients are optional)
- juice of 4-6 lemons
- 1/2 t smoked paprika (optional)
- black pepper to grind (optional)
- 1/2 cup chopped parsley
- After soaking beans, rinse and drain. With enough water to cover beans, cook with turmeric and ginger, if using, and kombu for 1.5 hours.
- In a large soup pot, heat cooking fat. Add oregano, and then onion, carrots and celery.
- When they start to soften, add broth, beans with cooking liquid, tomatoes, and salt.
- Bring to a boil and lower to a simmer. Cook 15-20 minutes until vegetables are done (you can insert knife into piece of carrot but it doesn’t fall apart).
- In a small to medium bowl, add the eggs, lemon juice, and paprika and black pepper, if using, and whisk.
- Add about 1/4 cup of the hot soup to the lemon and egg mixture. Then add a second, and a third, to temper the mixture.
- Add the egg lemon mixture to the soup pot, reduce the heat to low (if not already) and continue to cook for 5 more minutes.
- Pour into serving bowl and top with parsley.
* the kombu is dried kelp and comes in a package in the Asian section of the grocery store. All kidney shaped beans (except black) require kombu for cooking to break down the oligosaccharides (complex or long-chain sugars) that cause bloating and digestive issues. It also imparts minerals.