White Bean Soup (Fassoulatha)

By ctozzi

Ingredients

• 1 pound dried white beans, soaked overnight
• 2 tablespoons extra-virgin olive oil
• 2 large onions, finely chopped
• 2 stalks celery, finely chopped
• 2 large carrots, finely chopped
• 1 quart water
• 2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
• 2 teaspoons dried oregano
• 1 teaspoon salt
• 1/8 teaspoon cayenne pepper
• Freshly ground pepper, to taste

Details

Servings 8
Preparation time 30mins
Cooking time 150mins
Adapted from eatingwell.com

Preparation

Step 1

Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.

Nutrition

Per serving: 258 calories; 4 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber; 326 mg sodium; 1286 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Folate (61% dv), Potassium (37% dv), Iron (35% dv), Magnesium (30% dv), Vitamin C & Calcium (17% dv), Zinc (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 2 very lean meat, 1 fat