White Bean Soup
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 205 |
| pro | 10 g |
| total fat | 5 g |
| sat. fat | 1 g |
| carb | 32 g |
| fibre | 8 g |
| chol | 0 mg |
| sodium | 995 mg |
| RDI % | - |
| calcium | 7 |
| iron | 18 |
| vit A | 1 |
| vit C | 12 |
| folate | 34 |
Pureed beans lend a rich texture without all the fat and calories of creamed soups.
Ingredients
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 2 onions, chopped
- 2 stalks celery, diced
- 1 tsp dried thyme
- 1/2 tsp pepper
- 3-1/2 cups vegetable broth or chicken stock
- 1 can (19 oz/540 mL) white pea beans, drained and rinsed
- 1/2 tsp grated lemon rind
- 2 tsp lemon juice
- 2 green onions, finely chopped
- 2 tbsp chopped fresh basil
Preparation
In large saucepan, heat oil over medium heat; cook garlic, onions, celery, thyme and pepper, stirring, for 2 minutes. Reduce heat to medium-low; cover and cook, stirring often, for about 15 minutes or until softened. Stir in stock and beans; bring to boil. Reduce heat; boil gently for 5 minutes.
In blender or food processor, puree soup in batches until smooth. Return to pot; Stir in lemon rind, juice and green onions. Reheat over medium heat until steaming. Sprinkle with basil.
Additional information :
Tip: You can substitute 2 tbsp (25 mL) chopped fresh coriander, mint, dill or parsley for the basil.
Source : © CanadianLiving.com
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