Fava Bean Soup

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

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Ingredients

??? onions, finely chopped ???
??? garlic, finely chopped ???
??? canola oil ???
??? chicken broth, low-sodium ???
??? water ???
??? fava beans, shelled ???
??? dried savory ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? pearl barley ???

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.

Observations

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

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

150

Fat

4 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

Net Carbs

19 g

Protein

7 g

Vitamin A

3 %

Vitamin C

34 %

Calcium

4 %

Iron

15 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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