healthy cream soup substitute: bean flour

This is one of my best tips ever!  It will cut a lot of nasty fats out of your diet!

Bean Flour Sauce Base:
5tbs bean flour
2 c water
spices and seasoning to taste

You take 5 tbs of bean flour (Grind small navy beans in your wheat grinder),
and mix it in with two cups of water.  I like to shake them together in an old jar.  
Pour into your pan; whisk constantly while you bring to a boil.  Simmer until thickened. It won't take long.  Just a few minutes at the most.  Add bouillon (4 cubes), chicken bits, tvp, or mushrooms that flavor your "cream soup."   Don't forget your favorite herbs and spices!  You can also use this sauce as a base for any white sauce (Alfredo, Mac and Cheese, Stroganoff etc.) just add your cheese, or sour cream after you have removed the pan from heat.

Now you may tease your bean-hating child about how much he loved the beany meal he just ate without realizing it was beans!!

For more info and videos, I recommend:
food storage made's post "beans the magical fruit".
Here you go Elizabeth & Nicole!  I will post the accompanying recipes 
(stroganoff and chicken pot pie) as soon as I get them together!

What recipe would you use this healthy sauce in?


  1. Caroline, This is Rachael McKenzie. I'm glad you started this blog, it's great to see your cute family and I've always admired the way you run your home. I am borrowing this cream soup tip for a cookbook I am making for my sisters. Hope that's ok. BTW Your boys are so big, great to see your family.

    1. Rachael it's so great to hear from you! I think it's great if you want to use the recipe! I also have recipes for a healthier chicken pot pie and stroganoff that I'll posting in the next two weeks that use this base for the sauces. I'm so glad you stopped by!

  2. do you think it would work to put beans in the blender with water? potatos and cauliflowerin the same way..thanks


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