Tawny Bean Soup

Adapted from FRESH START, by Julee Rosso (Crown Trade Paperbacks, 1996) – CSPI Nutrition Action Health Newsletter

 

4 cups plus 2 Tbs. low-sodium vegetable broth

3 small onions, coarsely chopped (about l cup)

1 rib celery, diced

½ pound carrots, cut into 2-inch pieces

3 Tbs. finely minced garlic

2 cups cooked (or 1 15-ounce can) red beans, drained

2 cups cooked (or 1 15-ounce can) white beans (cannellini or navy), drained

¼ cup brown or green lentils

¼ cup dry green split peas

4 sprigs fresh thyme

4 bay leaves

8 sage leaves and stems

½  tsp. salt

½  tsp. pepper

¼ cup chopped Italian parsley, for garnish

 

In a medium stockpot, heat 2 tablespoons of the broth over medium heat and sauté the onions, celery, carrots, and garlic for 3 to 5 minutes, until the onions are translucent. Add the beans, lentils, split peas, and the remaining broth, plus the thyme, bay leaves, sage, salt, and pepper. Bring to a boil, cover, reduce the heat, and simmer for 1 hour. Uncover and cook for another 30 minutes, or until the peas and lentils are tender and the flavors are blended. Remove the thyme, bay leaves, and sage. Ladle into bowls and garnish with the parsley. Serve immediately.

 

Serves 8.

3 Points / PER SERVING (1 cup)

Calories: 200            

Total Fat: 1 gram

Saturated Fat: 0 grams

Fiber: 10 grams

Sodium: 280 mg

Cholesterol: 0 mg

Carbohydrates: 39 grams

Protein: 13 grams