This hearty dish is made with white beans from the pantry and favas and green beans from the market. This soup is not only pretty, it is also low in fat and calories while still providing so many healthy vegetables and some protein. Cook the favas and green beans separately and stir them into the soup a few minutes before serving so they’ll retain their bright green color.
(Make 4 serves)
Amount Per Serving: 318 Calories, 17 g. Protein, 49 g. Carbohydrates, 13 g. Dietary Fiber, 8 g. fat ( 1 g. sat , 5 g. mono 1 g. poly), 0 mg. Cholesterol, 48 mg. Sodium
- 1/2 lb. (1 heaped cup) of white beans, like navy beans or cannellini, washed, picked over and soaked overnight or for about 6 hours
- 1 bay leaf
- Salt and freshly ground pepper
- 2 Tbsp. of olive oil
- 1 medium onion, cut in half, half finely chopped
- 6 garlic cloves, 2 peeled, 4 minced
- 1 large carrot, diced
- 1 celery stalk, diced
- 1 red bell pepper, diced
- A bouquet garni made with a few sprigs each parsley and mint, and, if desired, a Parmesan rind
- 1/2 lb. of green beans, ends trimmed
- 1 lb. of fava beans, shelled and skinned
- 2 Tbsp. of chopped flat-leaf parsley
- 2 Tbsp. of chopped fresh mint
- Freshly grated Parmesan for garnish
- Drain white beans and combine with 7 cups of water, intact half of onion, 2 peeled garlic cloves and bay leaf in large-sized saucepan. Bring to a boil, skim off any foam that rises and reduce heat. Cover and simmer for about 1 hour, until beans are just tender. Add salt to taste and freshly ground pepper.
- Heat oil in large-sized, heavy soup pot or Dutch oven over medium heat and add chopped onion, carrot and celery. Cook for about 5 mins, stirring, until vegetables are tender.
- Add garlic and red bell pepper. Cook for about 1 min, stirring, until garlic is fragrant.
- Add beans with their liquid and bouquet garni, and bring back to a boil. Reduce heat, cover and simmer for about 1 hour, until beans and vegetables are tender and broth is aromatic. Taste and adjust salt. Add freshly ground pepper.
- Meanwhile, rinse out saucepan you started the beans in, fill halfway with water and bring to a boil. Fill a bowl with ice water. When the water in saucepan comes to a boil, add salt to taste and drop in green beans. Boil for about 4 mins, and then transfer beans to ice water without draining pot, using slotted spoon or strainer. Drain beans and cut in 1-inch pieces. Bring water in saucepan back to a boil and shell and skin favas.
- Shortly before serving soup, stir in chopped parsley and mint, add green beans and skinned favas and simmer for about a few mins. Serve, topped with Parmesan cheese if desired.
- Advance preparation: The soup keeps for 3 or 4 days in the refrigerator. It’s best if you add the herbs, favas and green beans just before serving.
Source : Martha Rose Shulman
This weeknight wonder is packed with vegetable and beans. Serve over wild rice. This dish tastes too good toe be healthy….
Green Minestrone Soup
This BIG soup is a delicious, healthy, low fat soup, with the vitamins and iron from the vegetable. Spinach, chard and celery – this soup is a veritable sea of greens. …
North Woods Bean Soup
This North Woods Bean Soup is healthy, delicious, and colorful. Full of carrots, spinach and kielbasa, the colors really pop. And it is thickened with beans, for even more nutrition. …
Sausage Kale and Bean Soup
Sausage kale and bean soup is a simple five-ingredient soup and packed with protein and delicious to boot. Serve with crusty bread for a well-rounded meal….
Spicy Miso Kale Soup
This nourishing soup is a perfect for keeping your warm on a cold winter’s day and the bonus is that it’s good for your immune systems and help restore balance to your liver. …
Recipe Under : 300 to 400 Calories – Bell pepper – Carrot – Celery – Green Bean – Onion – Simmer