High-protein version of Balkan bean soup (visokoproteinski grah/ visokoproteinski pasulj) amps up the nutrition without compromising the taste. Made with classic staples like dried beans, smoky meat, and colorful veggies, this bean marvel is as nourishing as it gets. Shall we?
Background
Bean soup called grah (Bosnia and Herzegovina, Croatia), or pasulj (Serbia, Montenegro), is a typical Balkan hearty dish. This high protein bean soup is all about tender beans, simmered with aromatics and meat.
Like the original, today's version is filling and nourishing. It's made with almost any type of dry beans (navy, pinto, kidney, etc.), soaked overnight. This extra step aids digestion, and elevates the taste to the max.
The best part? Grah tastes even better after a day or two in the fridge.
Why You'll Love It
- Goes great with... gut-supporting dishes like sauerkraut or taratur (tarator).
- Filling. Due to the high protein content, a bowl or two of this soup keeps you full for hours on end.
- Lasts long. This bean soup is a dish that lasts a few days, and each day it gets better.
Ingredients
Today's high protein bean soup has the same ingredients as our regular bean soup, minus the roux. Here they are:
- Dry beans. Almost all types work: navy, kidney, cannellini, black beans, pinto, etc. Avoid canned beans, soybeans, and chickpeas.
- Meat. Anything from dried or smoked beef, ham, bacon, ham hock, ribs, ham bones, beef bones, and sausage. Avoid poultry.
- Seasonings. Paprika, parsley, bay leaves, bouillon cube (or stock powder), and/ or your own spice mix.
- Broth. Water or broth both work well. If you go for broth, adjust the stock powder volume so you don't overpower the taste.
Instructions
Here's the easiest way to make today's high protein bean soup.
Step 1. Soak the beans in water overnight.
Step 2. Simmer onion, garlic, carrots, and meat.
Step 3. Add beans, seasonings, and water (or broth). Cook for a few hours.
Step 4. (Not pictured.) Blend 2-3 ladles of the soup and combine.
Handling
Here some handling instructions for today's high protein bean soup..
- Serving. Serve warm or hot with a salad of choice.
- Storing. Store in the fridge for up to 3 days.
- Freezing. Cool down to room temperature and portion it out into freezerware. Freeze for up to 3 months. Bring up to room temperature and reheat when ready to eat.
- Reheating. Reheat using your preferred method. If the soup is too thick, add a little bit of water, or broth.
More Bean ❤️
Here are a few more bean dishes we make all the time.
Thoughts?
If you make today's Balkan high protein bean soup (visokoproteinski pasulj or visokoproteinski grah), and like it, please consider leaving a ⭐️⭐️⭐️⭐️⭐️ (5-star) rating. This will help others find the recipe more easily!
You can also leave a comment, I read EVERY one! Finally, if IG is more your thing, consider tagging us @balkanlunchbox.
Prijatno and bon appetit!
High Protein Balkan Bean Soup
Ingredients
- 12-14 ounces dry beans (kidney, navy, white northern or canary, etc) soaked overnight
- 2-3 tablespoons oil vegetable or other
- 1-2 onions minced
- 2-3 garlic cloves minced
- 4-5 ounces dried beef or ham, ham hock, sausage, etc.
- salt and pepper to taste
- 1-2 bay leaves
- 1 tablespoon paprika
- 1 bouillon cube or 1 tablespoon Vegeta or stock powder
Instructions
- Soaking: In a large bowl (or pot) cover beans with water, and leave to soak for 7-8 hours (or overnight). The following day strain the beans and discard the water. Wash again, strain, and set aside.
- Soup: In a deep pot, heat oil over high, and add onion and garlic. Lower to medium and simmer until translucent (2-3 minutes). Add carrots and meat. Simmer for an additional 5-10 minutes while stirring. Add a pinch of water if necessary.
- Add the seasonings and beans in, and cover with 6-7 cups of water (1.5 liters). Mix ingredients well, cover with a lid, and raise the temperature to high until the liquid boils (about 15 minutes).
- Bring the temperature down to low, and continue cooking until the beans are super soft. (Think about 2.5-3.5 hours.) If you lose a lot of liquid, add another cup of water (200 milliliters) during cooking.
- "Roux": Take 2-3 ladles of the soup and blend. Return to the pot and stir. Cook 5 more minutes and remove from heat.
- Serve warm or hot with a salad of choice.Store in the fridge for up to 3 days.Freeze by cooling down to room temperature and portion it out into freezerware. Freeze for up to 3 months. Bring up to room temperature and reheat when ready to eat.Reheat using your preferred method. If the soup is too thick, add a little bit of water, or broth.
Notes
- Serving Size and Nutritional Information
- Cooking time:
- Ingredients:
