White Bean Soup with Rosemary

White Bean Soup with Rosemary

A very simple Tuscan soup where the rosemary steals the show.

8 servings
Soaking 8 h
Preparation 10 min

Cooking 1 h 40 min

340 calories per serving 


Ingredients

2 onions, coarsely chopped   400 g
2 cloves garlic, minced    
2 tbsp olive oil, for sautéing   30 mL
2 sprigs rosemary, fresh, whole   10 g
2 3/4 cups white beans (dried) great Northern, or navy beans   550 g
7 cups chicken broth, low-sodium   1.75 L
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3 tbsp extra virgin olive oil, when serving [optional]   45 mL

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 ½ h to 30 min. A food-mill will be very useful to purée the soup.

Method

  1. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  2. Heat the sautéing oil in a pot over low heat. Sweat the onion 2-3 min, then add the whole sprig(s) of rosemary and cook 10-15 min, with occasional stirring. Drain the beans, add them to the pot, then add the garlic and broth. Bring to a boil, then lower the heat, cover and cook 1 ½ h or longer, until the beans are soft. Alternatively, you may use a pressure cooker and reduce the cooking time from 1 ½ h to about 30 min.
  3. Remove the sprig(s) of rosemary and purée the soup using a food-mill (the texture will be much smoother than using a blender). Put the soup back into the pot, warm it through, then season with salt and pepper to taste. If the soup is too thick, it may be thinned with some broth or water.
  4. Serve the soup into bowls and drizzle with the extra virgin olive oil.

Remarks

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

340

Fat

9 g

15 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

65 mg

3 %

Carbohydrate

48 g

16 %

Fibre

14 g

57 %

Sugars

4 g

Protein

18 g

Vitamin A

0 %

Vitamin C

10 %

Calcium

10 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Italian

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