RECIPE: Iron Rich Soup

 

Image: Cannellini Bean Soup by Gail Kachnycz; 18 April 2025

RECIPE: IRON RICH SOUP

     Do you or your loved one need a boost to iron intake? If you are not a fan of beef liver, oysters, or sardines, you will be glad to know that three ounces of dark chocolate has 7 mg of iron. That's only slightly less that 8 mg of iron in 3 ounces of oysters. So, eat up that chocolate "for medicinal purposes."

     To get your iron from savory sources, rather than sweet, this take on Italian Cannellini Bean Soup will do the trick. White beans, chickpeas, and spinach are high in iron. Canned tomatoes (not fresh) have iron and Vitamin C which promotes absorption of iron by the body. One caution: do not use bone broth in this soup, as calcium actually reduces absorption of iron. Adding cooked quinoa compliments the beans to provide a complete protein (gluten free).

INGREDIENTS

1 can (15 oz) Cannellini Beans, drained & rinsed

1 can Chick Peas, drained & rinsed

3 Tablespoons Extra Virgin Olive Oil

3 Stalks Celery, thinly sliced

3 Carrots, chopped

1 Spanish Onion, chopped

2 Cloves Garlic, minced. I use pre-minced garlic in the jar; 1 rounded teaspoon approximates 1 clove

1 Can (15 oz) Diced Tomatoes

1 Tablespoon Tomato Paste

1 1/2 Cup Broth (vegetable or beef/chicken, not bone broth)

1/3 Cup White Wine (optional) the alcohol evaporates, but flavor is enhanced

1/2 Tablespoon Italian Seasoning. Salt and Pepper to taste.

3 Cups Baby Spinach, roughly chopped

1/2 to 1 Cup Quinoa (cooked according to directions)

INSTRUCTIONS:

In a large pot on the stove, heat the olive oil. Cook & stir celery, carrots, and onion about 5 minutes. Add garlic and cook 1-2 minutes more.

Add Cannellini Beans, chick peas, diced tomatoes, tomato paste, broth, wine, Italian seasoning, and cooked quinoa. Since these ingredients are already cooked, bring to just a simmer, then cook about 20 minutes until everything is well heated. If necessary, add water to keep everything covered in liquid. Add salt & pepper to taste.

Finally, add the chopped spinach and stir until it is just wilted but still nicely green. Enjoy!