Low Amine Bean and Greens Soup

low amine bean and kale soup

Low amine bean and greens soup

I was feeling under the weather, and needed some hearty soup to help clear the evil out of my body, so decided to throw together a low amine soup.

7 C homemade vegetable broth

1 C water

1 C chopped flat leaf parsley, stems included

1 bunch bok choy, chopped (or half a small head napa cabbage)

1 C mixed dried beans

1 medium sweet potato

2 small Russet potatoes, peeled

Juice of 1/2 lime (omit and add a little more ascorbic acid, for lower amine)

4 Tbsp minced ginger

2 Tbsp minced garlic (about 8 cloves)

5 Tbsp minced shallot (about 1 1/2 shallots)

4 Tbsp safflower oil

1/2 C fresh, organic apple juice (optional)

2 Tbsp ground cumin

1 1/2 tsp turmeric

1 tsp rosemary

1 large bay leaf

1 1/2 tsp salt

1 tsp fresh cracked black pepper

Frozen broth and mixed beans

Frozen broth and mixed beans

  • In a medium sized stock pot, bring pre-made vegetable (or other stock) broth to a boil, add beans, and reduce to low simmer.
  • Add parsley, cumin, turmeric, bay leaf, rosemary, salt, and pepper. Cover.
  • Heat a separate sauce pan to medium high. Add oil and minced garlic, ginger, and shallot. Stir often and cook for about 3 minutes, or until fragrant and garlic has started to brown.
Shallot ginger garlic

Cooking shallot, ginger, and garlic

  • Add cooked spices to stock pot. Simmer for an hour or until beans are done.
  • Add bok choy / napa cabbage, lime / ascorbic acid, and water. Cover and cook for 15 minutes on low (just barely simmering).
  • Chop sweet potato and Russet potatoes into small, bite sized pieces. Add to the pot.
  • Add apple juice.
  • Cook for additional 15 minutes, or until potatoes are tender. Low amine bean and greens soup is done when the largest beans in the soup are cooked through.
AMINE BREAKDOWN:
Very Low Amine: broth (assuming homemade and from acceptable low amine vegetable scraps), water, parsley, beans, sweet potato, ginger, garlic, shallot, apple juice, cumin, rosemary, bay leaf, salt, pepper, bok choy, napa cabbage, ascorbic acid
Low Amine: turmeric, peeled potato, safflower oil
High Amine: lime juice 
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