Fava Bean Soup

Fava Bean Soup

This traditional recipe from Quebec's Saguenay region, features the fava beans, also known as "broad beans".

4 servings
Preparation 10 min
Cooking 2 h

150 calories per serving 


Ingredients

1 onions, finely chopped   200 g
2 cloves garlic, finely chopped    
1 tbsp canola oil   15 mL
2 cups chicken broth, low-sodium   500 mL
2 cups water   500 mL
2 cups fava beans, shelled   300 g
1 tsp dried savory   1 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/4 cup pearl barley   45 g

Before you start

This recipe calls for shelled beans (either fresh or frozen). It takes about 1 kg of unshelled beans to obtain 2 cups (300 g) of shelled ones. Shell them just before cooking to avoid darkening.

Method

  1. Prepare the vegetables: Finely chop the onion and garlic.
  2. Heat the oil in a large pot over medium heat. Add the onion and garlic, then sauté 3-4 min until they are soft. Pour in the broth and water. Bring to a boil. Stir in the beans, savory, salt and pepper. Reduce the heat, cover and simmer until the beans are cooked al dente, between 1 h and 1 h 30 min, depending on the size and freshness of the beans.
  3. Add the barley, then bring to a boil. Continue to simmer, covered, until the barley is tender, about 45 min.
  4. Adjust the seasoning. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (270g)

Amount

% DV*

* DV = Daily Value

Calories

150

Fat

3.5 g

6 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

24 g

8 %

Fibre

5 g

19 %

Sugars

2 g

Protein

7 g

Vitamin A

2 %

Vitamin C

35 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Omega-3, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Good source of :
Fibre, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin C
Excellent source of :
Folacin
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Canadian

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