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Ингредиенты
- 1 c. dry beans assorted
- 1/2 ounce onion bouillon cube see pantry
- 1 Tbsp. soy sauce, low sodium
- 1 tsp vegetable oil
- 1 Tbsp. mixed vegetables dry, flaked
- Â Â peppercorns tri-colored
- 1 tsp orange peel chopped
- 16 ounce canned tomatoes minced with liquid
- 1 lrg red potato new
- 1 stalk celery with leaves
- 1 lrg carrot
- 1 lrg parsnip
- 1 med sweet potato
- 1 lrg green onion with 2" greens
- 2 Tbsp. minced fresh cilantro
- 1 Tbsp. minced fresh tarragon
- 1/2 tsp garlic roasted
- 1 tsp chicken bouillon granules
- 1 tsp black bean sauce see pantry
- 1/4 tsp saffron threads
- 1/4 c. minced fresh spinach
- 1/4 c. minced watercress
Инструкции
- PANTRY The Beans - Use only 1 c. of a ten-bean assortment; such as Anasazi Brothers Cliff Dweller Complete Bean Soup Mix. The mix should have a variety of both beans and peas, the small creamy sort (no kidney beans).
- The Cliff Dweller mix included: small navy, black eyed peas, anasazi, smallpink, small black, small speckled, baby limas, split peas, red lentils, yellow peas). The bag was unlabeled, so this list is unordered. The Bouillon - both telma and Knorr make 14g onion bouillon cubes. LINK to get it.
- RINSE the beans several times under cool tap water. Put beans into a 4 c. glass measure and add in warm water to the 3-1/2 c. mark. Add in 1 tsp. of vegetable oil; stir well. Allow beans to soak for about 60 to 90 min or possibly till the beans have tripled. Rinse under cool water.
- Heat about 6 c. of water in a stock pot to a boil and add in the rinsed beans. Bring just to a boil; reduce the heat to the lowest simmer ona slow burner. Add in onion bouillon, soy, vegetable oil, dry vegetable flakes, freshly grnd red, green and black to taste, and the orange rind.
- Cover, slightly ajar and let simmer about hrs; removing any foams.
- Add in ingredients - tomatoes through the saffron. (Adjust seasoningsto taste with pepper and/or possibly soy.) Simmer, partially covered, for 60 min. Add in the minced greens; stir. Cook about 10 min, uncovered.
- SERVE with cracked wheat dinner roll.
- Makes 12 c.. A 3-cuphelping has 298 cals, 7.1% CFF (or possibly 2.5 g). Reheats well, but not often.
- "Makes a very tasty bean soup, aromatic with orange and saffron and herbs."
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 319g | |
| Recipe makes 4 servings | |
| Calories 327 | |
| Calories from Fat 92 | 28% |
| Total Fat 10.91g | 14% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.03g | |
| Cholesterol 0mg | 0% |
| Sodium 353mg | 15% |
| Potassium 1440mg | 41% |
| Total Carbs 41.75g | 11% |
| Dietary Fiber 8.0g | 27% |
| Sugars 5.81g | 4% |
| Protein 20.95g | 34% |
