Since it is cold in London, I thought I would put up a warming soup recipe this week, packed full of goodness. The beauty of soups, just like smoothies, is that you can use a variety of ingredients. For this soup, I decided to use cavolo nero, tenderstem broccoli and borlotti beans. A simple, healthy and delicious soup.
Barlotti Bean Soup Recipe Ingredients
- 2-3 Tablespoons of extra virgin olive oil
- 100g of cavolo Nero
- 100g of tenderstem broccoli
- 1/2 a can of barlotti beans
- 1/2 of a white onion, finely chopped
- 2 garlic cloves, finely chopped
- A small piece of ginger, finely chopped
- Some cayenne pepper
- 1/2 tsp of turmeric
- 1 1/2 teaspoons of bouillon powder
- 3 cups of water
Start by placing the olive oil. onion, garlic, ginger, turmeric, cayenne pepper in the saucepan and saute’ adding a little water for 2 minutes, then add the chopped tenderstem broccoli, cavolo nero and beans and saute’ for 5 minutes, adding a little more water if it has been absorbed. Then add 3 cups of water and bouillon powder and bring to the boil for 15 minutes. Transfer the ingredients from the pan to the blender and blend until smooth. Taste and add salt if necessary. Serve with gluten-free bread (I used one from Biona) and enjoy!
Barlotti Bean Soup Health Benefits
This homemade soup is a nutritional powerhouse—offering balanced plant protein, fibre, essential vitamins/minerals, and bioactive compounds. It supports heart health, digestion, blood pressure, neurological function, and could aid weight management and inflammation reduction—all in one comforting bowl.
1. High‑quality plant protein
One cup of cooked borlotti beans delivers about 17 g of protein, containing all nine essential amino acids—a complete protein source that supports muscle growth and tissue repair.
2. Rich in dietary fibre & low glycemic index
With roughly 15–18 g of fibre per cup, these beans aid digestion, promote regular bowel movements, and enhance satiety—ideal for appetite control. Their low glycemic index (~14) helps prevent blood‑sugar spikes and crashes.
3. Loaded with essential vitamins & minerals
Each serving (1 cup/177 g) provides:
- Folate (~90% DV): crucial for cell growth, nerve function, and prenatal development.
- Iron & copper (~20% DV): support red blood cell production and energy metabolism.
- Magnesium, potassium, manganese, phosphorus: essential for muscle function, heart health, and bone integrity.
4. Heart‑protective effects
The soluble fibre in borlotti beans helps lower LDL (“bad”) cholesterol. Additionally, their potassium-rich, low-sodium profile supports healthy blood pressure. Regular consumption of legumes is linked to reduced cardiovascular risk, with 400 g/week showing notable benefits.
5. Loaded with antioxidants & anti‑inflammatory compounds
Borlotti beans are rich in polyphenols—flavonoids and hydroxycinnamic acids—which help combat oxidative stress and chronic inflammation. Experimental studies also show these beans can reduce inflammation in models of colitis.
6. Supports blood health & nervous system
High folate, iron, and copper content contribute to red blood cell formation, along with nervous system function and homocysteine regulation—potentially reducing neurodegenerative risk.
7. Weight‑management ally
Thanks to their high fibre and protein content, borlotti beans promote fullness and can help moderate calorie intake—supporting healthy weight control.
🌿 Broader Wellness
- Low in fat and cholesterol-free, making the soup heart-friendly and light.
- Nutritionally enhanced by greens and broccoli, the Cavolo nero and broccoli add vitamin K, C, and phytonutrients like sulforaphane—supporting immunity, detoxification, and reducing inflammation.
- Hydration & electrolytes – a warm, broth-based soup helps hydration and delivers essential nutrients while being soothing and easy to digest.
Take the Next Step in Your Diet & Wellness Journey
Thank you for trying this Barlotti Bean Soup Recipe! If you liked this and would like some more healthy eating inspiration, I have more healthy recipes here for you to enjoy.
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