lowfat greek bean soup with lemon mint artichokes

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Greek Bean Soup with Lemon and Mint

 

Recipe By :Easy Meals: Low Fat (Parragon Publishing)

Serving Size : 4 Preparation Time :0:20

Categories : Appetizers Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil -- divided use

1 large onion -- finely chopped

1 large carrot -- finely diced

2 celery stalks -- finely chopped

4 tomatoes; skinned -- deseeded and chopped

or 9-oz drained canned tomatoes

2 garlic cloves -- finely chopped

28 ounces cooked cannelini beans -- drained and rinsed well

or other white beans

5 cups water

1 zucchini -- finely diced

1/2 lemon -- grated peel

1 tablespoon chopped fresh mint

1 teaspoon chopped fresh thyme

1 bay leaf

14 ounces artichoke hearts

salt and white pepper

 

1. Heat one third of the oil in a large pan over a medium heat. Add onion and

cook for 3 to 4 minutes, stirring occasionally, until the onion softens. Add the

carrot, celery, tomatoes and garlic and continue cooking for another 5 minutes,

stirring frequently.

 

2. Add the beans and water. Bring to a boil, then reduce the heat, cover and

cook gently for about 10 minutes.

 

3. Add the zucchini, lemon zest, mint, thyme and bay leaf and season with salt

and pepper. Cover and simmer for about 40 minutes, or until all the vegetables

are tender. Let cool slightly. Transfer 2 cups to a blender or a food processor,

puree until smooth, then recombine.

 

4. Meanwhile, heat the remaining oil in a skillet over a medium heat, adding

more oil if necessary to coat the bottom of the skillet. Cook the artichokes,

cut side down in the skillet, until lightly browned. Turn them over and cook

long enough to heat the artichokes through.

 

5. Ladle the soup into warm wide bowls and top each portion with an artichoke

heart. May garnish with long strips of lemon zest and small sprigs of fresh

thyme. Serve with bread.

 

Source:

" Fiona Biggs, Editor "

Copyright:

" 2001 ISBN 0752557734 "

Start to Finish Time:

" 1:00 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 414 Calories; 5g Fat (9.8% calories from

fat); 25g Protein; 74g Carbohydrate; 26g Dietary Fiber; 0mg Cholesterol; 153mg

Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 4 1/2 Vegetable; 0 Fruit; 1/2

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 1514 0 0 0 0 0 0 0 0 0 0 0 0

 

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