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
  • Vegan
  • 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 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

  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

Net Carbs

19 g

Protein

6 g

Vitamin A

3 %

Vitamin C

34 %

Calcium

4 %

Iron

15 %

Claims

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

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