Dad’s 16 Bean Fuel
Postpartum Fuel 16 Bean & Italian Sausage Soup For Dad’s
Yields: Approximately 8-10 servings Prep time: 24 hours (soaking) + 30 minutes (cooking) Cook time: 8-10 hours (crock pot)
Ingredients:
1 bag (1 lb) 16 bean mix (discard the seasoning packet)
1 lb hot Italian sausage, casings removed
1 tbsp olive oil (if needed)
1 medium onion, chopped
2 cloves garlic, minced
1 tbsp 21 Seasoning (or your favorite all-purpose blend)
1 tbsp Italian seasoning
8 cups chicken, beef, or vegetable broth (or a combination)
1 cup pico de gallo (optional)
Salt and pepper to taste
Sour cream and crackers for serving (optional)
Instructions:
Soak the beans: Place the 16 bean mix in a large bowl and cover with plenty of cold water (at least 2 inches above the beans). Soak for 24 hours, changing the water once or twice if possible. This helps soften the beans and reduces cooking time.
Cook the beans: Drain and rinse the soaked beans thoroughly. Transfer them to a crock pot. Add the broth and your choice of bouillon. Cook on low for 8-10 hours, or until the beans are tender.
Brown the sausage: While the beans are cooking, remove the sausage from its casing. In a large skillet over medium-high heat, brown the sausage, breaking it up with a spoon. Remove the cooked sausage from the skillet, leaving any rendered fat and browned bits behind. Set the sausage aside.
Sauté the aromatics: If there isn't enough fat left in the skillet, add 1 tbsp of olive oil. Add the chopped onion and sauté until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Combine and simmer: Add the sautéed onion and garlic to the crock pot with the cooked beans. Stir in the 21 Seasoning and Italian seasoning. Season with salt and pepper to taste. Add the cooked Italian sausage to the crock pot. If using, stir in the pico de gallo.
Finish and serve: Continue cooking the soup on low for another hour to allow the flavors to meld. Taste and adjust seasoning as needed. Serve hot with a dollop of sour cream and crackers, if desired.
Optional additions:
Vegetables: If you'd like to add vegetables, such as carrots, celery, or diced tomatoes, add them during the last 2 hours of cooking to prevent them from becoming overcooked.
Spice: For a spicier soup, add a pinch of red pepper flakes or a few dashes of hot sauce.
Notes:
Soaking the beans is crucial for reducing cooking time and improving digestibility.
Using a combination of broths can add depth of flavor to the soup.
Be sure to taste and adjust the seasoning as needed, especially after adding the pico de gallo.
Health Benefits:
Protein Powerhouse: The combination of beans and Italian sausage provides a significant amount of protein, essential for muscle repair, energy production, and overall recovery. Protein is also important for milk production if mom is breastfeeding.
Fiber Fiesta: Beans are an excellent source of fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels. This can be especially helpful for new parents experiencing stress which can impact digestion.
Vitamin and Mineral Rich: The 16-bean mix offers a variety of vitamins and minerals, including iron, folate, and potassium. These nutrients play vital roles in energy levels, red blood cell production, and overall well-being. Iron is particularly important for postpartum recovery.
Heart-Healthy: While the sausage adds flavor, using lean Italian sausage and minimizing added oil can still make this a relatively heart-healthy meal. Beans are known to help lower cholesterol.
Hydration Helper: The broth-based soup contributes to hydration, which is crucial for overall health and especially important for breastfeeding mothers.
Flavorful and Satisfying: The rich flavors from the Italian sausage, herbs, and spices make this soup a satisfying and comforting meal. A happy dad means a happy family!
Enjoy your hearty and flavorful Dad Fuel 16 Bean & Sausage Power Soup!
