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Full Online Book HomeLearning KitchenBeansandgrains - Soup - Garlicky Six-bean Soup
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Beansandgrains - Soup -  Garlicky Six-bean Soup Post by :colleenhicks Category :Learning Kitchen Author :Unknown Date :November 2011 Read :2056

Click below to download : Beansandgrains - Soup - Garlicky Six-bean Soup (Format : PDF)

Beansandgrains - Soup - Garlicky Six-bean Soup

2 1/2 cups assorted dried beans (lima, black, cranberry, red, Anasazi, Northern, or red
or yellow lentils
2 tablespoons olive or canola oil
2 cups chopped white or yellow onion
1 cup chopped fennel or celery
1 cup chopped carrot
4 cloves garlic, minced
2 bay leaves
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
2 tablespoons soy sauce
1/4 cup tomato paste
4 cups vegetable stock, preferably low-sodium
coarse salt , to taste
2 cloves garlic, minced


Soak the beans overnight. (or use the quick-soak method: Place the beans in a stockpot and cover with water. Bring the mixture to a boil; boil 1 minute. Remove from the heat and let stand 1 hour. Drain the beans and proceed to step 2.)

Heat the oil in a large soup pot or Dutch oven over medium-high heat. Add the next five ingredients (onion through bay leaves) and saute for 5 minutes, stirring frequently. Add the thyme and pepper; cook for 2 minutes. Stir in the soy sauce and tomato paste. Add the beans and vegetable stock. Bring to a boil, cover, and simmer until the beans are soft, about 1 1/2 hours. Taste for seasoning and add salt and more pepper, if desired. Stir in raw garlic and serve.

Note: this soup freezes well.

serving size: 1 1/2 cups - 286 cal, 16.2g pro, 47g carb, 15g fiber, 970mg sod, 5.2g fat (sat: 0.63, trans: 0.04g) 0mg chol,
Diabetic: 1 lean meat and 3 bread
Source: Eat, Drink and be Healthy
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