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Mediterranean Bean Soup

 
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A clean tasting soup that is packed with protein rich beans.

Yield

4

servings

Prep

5

min

Cook

3

hrs

Ready

3

hrs

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon olive oil, extra-virgin
1 large onions
coarsely chopped
2 medium carrots
peeled and chopped
1 large garlic cloves
crushed
*
2 cups beans
soaked & drained
8 cups water
boiling
1 tablespoon thyme
fresh or 1 teaspoon dried
*
1 each bay leaves
*
¼ cup italian parsley
chopped
1 x salt
to taste
*
1 x black pepper
to taste
*
1 x croutons
optional for garnish
*
1 x olive oil, extra-virgin
optional for garnish, dark green
*

Directions

In heavy 3-quart stockpot or soup kettle heat extra-virgin olive oil; sauté onion, carrots and garlic until vegetables are soft but not browned, 10 to 15 minutes.

Add drained beans and boiling water to stockpot; add thyme, bay leaves and parsley.

Cover and cook over low heat, adding boiling water occasionally if necessary, 1½ to 3 hours or until beans are soft (cooking time varies with age of beans).

When beans are soft add salt and pepper.

For thicker soup remove about 1½ cups of beans, purée in food processor or blender, and return to pot.

For thinner soup add hot water (or crushed canned tomatoes with juices).

Correct seasonings. Transfer soup to tureen or individual bowls.

Garnish with chopped parsley or croutons and drizzle with a good green olive oil.

Makes 8 servings.

Notes: This recipe can be adapted to almost any kind of bean (cannellini, Great Northern, anasazi, pinto, pinquito, etc. are all possibilities).

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 675g (23.8 oz)
Amount per Serving
Calories 18924% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 567mg 24%
Total Carbohydrate 11g 11%
Dietary Fiber 9g 34%
Sugars g
Protein 15g
Vitamin A 109% Vitamin C 20%
Calcium 11% Iron 14%
* based on a 2,000 calorie diet How is this calculated?

 

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