Fava Bean Soup

Name: Fava Bean Soup
Prep time: 10 min
Cook time: 2 h
Total time: 2 h 10 min
Yield: 4
Ingredients: 1 onions; 2 cloves garlic; 1 tbsp canola oil; 2 cups chicken broth, low-sodium; 2 cups water; 2 cups fava beans, shelled; 1 tsp dried savory; 1 pinch salt; ground pepper to taste; 1/4 cup pearl barley

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

Preparation : 10 min Cooking : 2 h

150 calories/serving

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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]	0.2 g
	ground pepper to taste [optional]
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

Prepare the vegetables: Finely chop the onion and garlic.
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.
Add the barley, then bring to a boil. Continue to simmer, covered, until the barley is tender, about 45 min.
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

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 %

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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

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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