REC: Five Bean Soup

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MMMMM----- Recipe via Meal-Master v8.06 by AccuChef www.AccuChef.com

 

Title: Five Bean Soup

Categories: Beans

Yield: 6 Servings

 

1/2 c Navy beans,dried

1/2 c Lima beans,white dried

1/2 c Chick peas,dried (garbanzo

1/2 c Red beans,dried

1/2 c Black beans,dried

3 1/2 c Water,Or Vegetable Stock

Salt

2 T Vegetable oil

1 Onion,chopped

2 T Dry sherry

3 Garlic CLoves,minced

1 Green bell pepper,Diced

1 Carrot,diced

1 Celery,diced

1 1/2 t Cumin,ground

1 t Coriander seeds,coarsely

-ground

1 t Orange peel,grated

1/4 t pepper,Freshly Ground

1/4 t Red pepper flakes,dried

Rice

Sour cream

Cilantro,fresh, chopped

 

Rinse and sort beans. Place beans in large pot; add enough cold

water to cover by 3 inches. Let stand overnight.

Drain beans and return to pot. Add 3-1/2 cups water. Bring to

boil. Adjust heat so liquid barely simmers. Cover and cook until

beans are tender, stirring occasionally, about 1-1/2 hours. Season

to taste with salt.

Heat oil in heavy skillet over low heat. Add onion, Sherry and

garlic. Cover and cook until onion is soft, stirring occasionally,

about 15 minutes. Add bell pepper, carrot, celery, cumin and

coriander. Cover and continue cooking until vegetables are tender,

stirring occasionally, about 15 minutes. Add vegetable mixture to

beans. Stir in orange peel, pepper and 1/4 teaspoon red pepper flakes

if desired. Place rice in bowls. Spoon soup over. Top each with

dollop of sour cream or yogurt. Garnish with chopped cilantro and

serve. Serves 6.

 

Per Serving: 244 Cal (23% from Fat, 19% from Protein, 59% from Carb);

11 g Protein; 6 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 36 g Carb; 11 g

Fiber; 85 mg Calcium; 4 mg Iron; 176 mg Sodium; 0 mg Cholesterol

 

Nutritional counts DO NOT include rice or sour cream

 

 

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