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FAT FREE |
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Multi
- Coloured Bean Soup |
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You
can use whatever combination of dried beans, peas and legumes you wish. |
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Can
also be made in a slow cooker. When ready to cook the 2nd time, with tomatoes |
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and
remaining ingrediants, place all ingrediants in a slow cooker: on high for 5
or 6 hrs. |
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We
used the following list of ingrediants for our 1st try, Jan. 6, 2005.
Excellent. |
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1/3 |
cup dried white navy beans |
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1/3 |
cup dried lima beans (used small
size, could use large) |
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1/3 |
cup dried black beans |
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1/3 |
cup dried kidney beans, (used red,
others would be fine) |
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1/3 |
cup dried chickpeas |
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1/3 |
cup dried romano beans |
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1/3 |
cup dried anasazi beans (we just had
them on hand!) |
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1/4 |
cup dried red lentils |
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1/4 |
cup dried green peas |
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as reqd. |
Water |
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28 |
oz
can of diced tomatoes (we used a 100 oz can, made a triple batch) (whole,
chopped) |
1 |
large onion chopped |
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2 |
tablespoons brown sugar (this added
a pleasant sweet taste) |
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1 |
tablespoon fresh lemon juice |
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1 |
tablespoon
powdered broth. Vegetable for fat free (or could use chicken or beef) |
1/2 |
teaspoon
chili powder (original called for a whole tsp.) (or 2 tsp dried herbs such as |
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thyme and savoury etc. |
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Salt & pepper to taste |
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METHOD: |
Wash
beans. Soak in about 8 cups of water overnight. Drain & rinse. |
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Place beans in a large saucepan on
stovetop with about 10 cups water. |
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Bring
to a boil over high heat. Reduce heat and simmer gently for an hour. Drain
& rinse |
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Return beans to large saucepan on
stovetop. |
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Add 5
cups water, diced tomatoes, onion, brown sugar, lemon juice & chili
powder. |
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Bring
to a boil over high heat. Reduce heat and simmer gently for about 2 hours. |
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If soup gets too thick add water or
broth. |
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Season with salt & pepper. |
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Makes 6 to 8 servings. |
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Keeps well, make ahead and serve
reheated if you like. Freezes well. |
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Per Serving: |
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362 calories |
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44g Carbohydrate |
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32g Protein |
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0 fat |
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16g fibre |
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