This recipe provided
by the Ontario White Bean Producers
Sprinkle soup with grated Parmesan cheese and serve with
crusty whole wheat bread for a complete meal-in-a bowl.
| |
|
| Preparation Time: |
10 minutes |
| Cooking Time: |
18 minutes |
| |
Serves 6 (Makes 8 cups/2
L) |
| 1 tbsp (15 mL) |
olive oil |
| 1 |
Ontario Onion, diced |
| 2 |
cloves garlic, minced |
| 6 |
medium ripe Ontario Greenhouse Tomatoes,
chopped |
| 1 (19 oz/540 mL) |
can of white kidney beans,
drained (*alternatively,
see below for dry bean preparation) or |
| 2 cups (500 mL) |
cooked white pea beans (*alternatively,
see below for dry bean preparation) |
| 4 cups (1 L) |
vegetable or chicken broth |
| ¼ cup (50 mL) |
chopped fresh basil or 1 tbsp (15
mL) dried basil |
| |
salt and pepper to taste |
In a large saucepan, heat the olive oil over medium heat.
Cook the onion until soft. Add the garlic and cook 1 minute.
Add the tomatoes, beans, broth and basil. Bring to a boil,
cover and reduce heat to simmer for 10 minutes. Partially
purée the soup with an immersion blender and season
with salt and pepper to taste.
Garnish Options
- a spoonful of grated Parmesan cheese
- a basil leaf
- a few croutons
*Preparing Dry Beans: Use a 3:1 ration of water to beans.
Soaking
Method 1: Soak beans overnight.
Method 2: Boil beans for 2 minutes and let stand for 1 hour.
Drain and rinse soaked beans.
Cooking
Cover soaked beans with fresh cold water and bring to a boil.
Reduce heat cover and simmer until tender but slightly firm,
1 to 1-1/2 hrs. Drain.
| Nutritional Information: |
|
| 1 Serving: |
|
|
Protein: |
8 grams |
|
Fat: |
4 grams |
|
Carbohydrates: |
26 grams |
|
Calories: |
162 |
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