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White Bean Fennel Soup

Categories: Large Intestine Qi Stagnation, Spleen Qi Vacuity, Stomach Cold

White Bean Fennel Soup
Kate Phillippi
Serves: 5-7
1 large onion, chopped
1 small fennel bulb, thinly sliced
1 TB olive oil
5 cups vegetable (or chicken) broth
2 cups of white kidney or cannellini beans, cooked (or 1-15oz. can)
2 cups fresh tomatoes, cut and peeled
1 tsp. dried thyme
2 cloves of garlic, finely chopped
¼ tsp. pepper
1 bay leaf
3 cups shredded fresh spinach

In a large saucepan, sauté onion and fennel in oil until tender. Add the broth, beans, tomatoes, thyme, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until fennel is tender. Discard bay leaf. Add spinach; cook 3-4 minutes longer or until spinach is wilted.

TCM Analysis

Onion: warm, acrid, promotes sweating, resolves phlegm, diuretic
Fennel: warm, sweet, acrid, unblocks and regulates qi, strengthens stomach, dispels cold, stops pain, stimulates peristalsis
Olive oil: neutral, sweet, sour, astringent, clears heat, detoxifies, promotes body fluids, quenches thirst, clears lungs, benefits the throat
Vegetable broth: (varies), aids digestion
White kidney beans: neutral, sweet, diuretic, strengthens digestion, promotes elimination
Tomato: slightly cool, sweet, sour, promotes body fluids, quenches thirst, strengthens stomach, aids digestion, cools blood, clears heat, detoxifies, calms liver, removes stagnant food
Thyme: warm, bitter, acrid, stimulates and tonifies digestion, abdominal pain, moves qi, loosens phlegm
Garlic: warm, pungent, promotes sweating, anti-toxin, benefits lungs and stomach, expels pathogen, antidote for seafood poisoning
Pepper: hot, pungent, warms digestion, dispels internal cold, antidote to food poisoning
Bay leaf: warm, acrid, bitter, stimulates digestion
Spinach: cool, sweet, strengthens all organs, lubricates intestines, promotes urination, ventilates the chest, quenches thirst

Overall Analysis:

This recipe is warm and has a strengthening effect on the digestive system. It also has a strong moving effect on qi and fluids.

Italian White Beans with Balsamic and Zucchini

Categories: Lung Yin Vacuity, Stomach Fire

Italian White Beans with Balsamic and Zucchini
By Kylie Roach

1 can cannellini or great northern beans, drained and rinsed
1 can stewed tomatoes, drained and diced (reserve liquid)
¼ cup onion, diced
1 clove garlic, minced
2 small or 1 medium zucchini, sliced
1 red bell pepper, sliced
Basil, chopped
Olive oil
Balsamic vinegar
Pinch of dried oregano
Parmesan cheese

Heat a medium skillet to medium/high and add enough olive oil to coat pan. Add minced garlic and fry for 30 seconds then quickly add in onion, red pepper and zucchini. Sautee until veggies are close to done. Turn heat down to medium/low and add in cannellini beans and stewed tomatoes until heated. Add balsamic vinegar, oregano and basil to taste along with optional salt and pepper. Keep seasoning to taste and add in some of the reserved stewed tomato juice to take the dish to the desired consistency. Grate on parmesan cheese before serving.

Serves about 4.

Cannellini beans: cooling, sweet. Increases yin fluids, strengthens digestion, and treats edema.

Stewed tomatoes: cooling, sweet, sour. Builds yin fluids, quenches thirst, strengthens ST, cools xue, clears heat, calm LV, detoxifies

Onion: warm and pungent. Promotes sweat, resolves phlegm, diuretic, treats colds and allergies, goes to LU/ST.

Garlic: hot and pungent. Anti-viral/fungal, treat food and xue stagnation.

Zucchini: cool and sweet. Clears heat, detoxifies, quenches thirst, promotes diuresis.

Red pepper: slightly warm, sweet. Strengthens ST, increases appetite, promotes xue circulation, reduce swelling and food stagnation.

Olive oil: neutral, sour, sweet. Moistens, lubricates, clears heat, quenches thirst.

Basil: warm and pungent. Goes to LU/ST, induces sweat, harmonizes ST, anti-wind

Oregano: warm, pungent, aromatic, drying. Goes to LU/ST, harmonizes ST, anti-microbial.

Balsamic vinegar: warm, sour, slightly sweet.
Parmesan cheese: neutral, sweet. Goes to LU/SP/ST.

This is a warm and satisfying dish. It goes mainly to the LU and ST and has qualities of being sweet, sour, salty and neutral. These qualities make this dish good for LU heat, especially LU yin xu leading to heat. The pungent herbs/foods such as garlic and oregano have anti-microbial qualities so it is good as a preventative against exterior invasions settling into the LU system. The cannellini beans are white in color suggesting that they go to the LU and are nourishing to LU yin.