White Bean Soup (Fassoulatha)

  • Serves: 8
  • Prep Time: 30 minutes
    Marinating Time: 1.5 hours
    Cooking Time: 20 minutes


Description

Creamy white beans provide the heft and protein to this simple, flavorful soup. The recipe calls for dried beans, but to make this recipe in under 30 minutes, you can use four 15-ounce cans of your favorite white beans (rinse well to cut the sodium in the canning liquid).

Ingredients

1 pound dried white beans, soaked overnight
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped
2 stalks celery, finely chopped
2 large carrots, finely chopped
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Freshly ground pepper to taste

Cooking Instructions

Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.


Nutritional Analysis
Per serving
Calories Per Serving
258
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Sodium
326 mg
Carbohydrates
43 g
Fiber
16 g
Protein
13 g
Potassium
895 mg

Dietary Exchanges


2 starch, 1 vegetable, 2 very lean meat, 1 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.