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Fava Bean Soup

2 Reviews
100% would make this recipe again

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

Preparation : 10 min Cooking : 2 h
140 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

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

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

per 1 Serving (270g)

Amount

% Daily Value

Calories

140

Fat

3 g

5 %

Saturated 0.3 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

24 g

8 %

Fibre

5 g

20 %

Sugars

2 g

Protein

6 g

Vitamin A

3 %

Vitamin C

34 %

Calcium

4 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2
Fats ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again