Bean & Vegetable Soup
1 cup dry white pea beans, soaked by quick method directions
Heat oil in large saucepan; add celery, onion and garlic. Sauté 2-3 minutes. Add liquid, beans, oregano, basil, chicken broth powder and pepper. Simmer 1-1 1/2 hours or until beans are tender.
Add parsley if desired and tomatoes, breaking them up with a fork. Heat 10 minutes over high heat or until hot. Serve with cheese and whole wheat bread or crackers.
NOTE: For each pound of dry beans, any variety, add 10 cups hot water. Remember,
beans will rehydrate to at least twice their dry size, so be sure to start with
a large enough pot. (Note: Up to 2 teaspoons of salt per pound of beans may be
added to help the beans absorb water more evenly.) Heat to boiling, let boil two
to three minutes. Remove from heat, cover and set aside for at least one hour
(Quick-Soak Method), but preferably four hours or more (Hot-Soak Method). The
longer soak time is recommended to allow more sugars to dissolve, thus helping
the beans to be more easily digested. Whether you soak the beans for an hour or
several hours, discard the soak water.
Per Serving: 301 Calories; 8g Fat (23.0% calories from fat); 1 g Saturated Fat; 15g Protein; 46g Carbohydrate; 11g Dietary Fiber; trace Cholesterol; 884mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat.
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