Bean and legume soup topcook.tomathouse.com
Ingredients:
Fried vegetables and spices
- 2 celery stalks, cut into 1cm pieces.
- 1 carrot, peeled and cut into 1cm pieces.
- 1 red bell pepper, cut into 1cm pieces.
- 3 tbsp. l. olive oil
- 6 cloves garlic, finely chopped
- 0.5 cup chili powder
- 1 tbsp ground coriander
- 1 tbsp. l. ground cumin
- 2 tsp dried oregano
- 1 tsp red pepper flakes (optional)
- 2 cans (400g each) of canned chopped tomatoes in their own juice
- 1 can (325 g) of canned tomato juice
- 1 can (170 g) of tomato paste
- 1 7cm Parmesan rind
- 2 tsp salt + more to taste
Soup
- 8 cups vegetable or chicken broth
- 2 cans (425g) canned white beans, rinsed
- 2 cans (440 g each) of canned chickpeas, rinsed
- 0.5 cups dried green lentils
- 3 cups broccoli florets
- 2 zucchinis, sliced into 1cm thick rounds.
- 2 yellow zucchini, cut into 1cm thick circles.
- 0.5 tbsp. grated parmesan
- 1/4 cup thinly sliced fresh basil leaves
Preparation:
- In a large heavy-bottomed saucepan, heat the olive oil over medium-high heat. Add the onion, celery, carrot, bell pepper, and garlic and cook until the onion is translucent, about 15 minutes. chili powder, coriander, cumin, oregano, and red pepper flakes and cook for another 2 minutes. Stir in the tomatoes with their juices, tomato juice, tomato paste, Parmesan rind, and 2 teaspoons of salt.
- Add the broth, chickpeas, white beans, and lentils. Then stir in the broccoli, zucchini, and squash. Bring to a boil over high heat, then reduce heat to medium. Simmer, stirring frequently, until the lentils are tender and the soup has thickened, about 20 minutes. Season with salt to taste.
- Ladle the soup into bowls. Sprinkle with grated cheese and basil and serve.
Nutritional value per serving: Calories 493, Total Fat 13g, Saturated Fat 3g, Protein 28g, Carbohydrates 71g, Fiber 17g, Cholesterol 13mg, Sodium 1425mg, Sugars 15g. |