A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.

Makes 8 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 2 1/2 hours

EASE OF PREPARATION: Easy

1 pound dried white beans, soaked overnight
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped
2 stalks celery, finely chopped
2 large carrots, finely chopped
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Freshly ground pepper to taste

1. Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.
2. Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.

NUTRITION INFORMATION: Per serving: 255 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 42 g carbohydrate; 14 g protein; 11 g fiber; 329 mg sodium; 1286 mg potassium.
Nutrition bonus: Vitamin A (70% daily value), Folate (61% dv), Potassium (37% dv), Iron (35% dv), Magnesium (30% dv), Vitamin C & Calcium (17% dv), Zinc (15% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 2 very lean meat, 1 fat

I cannot wait to try this recipe. I love beans, they have so much fiber and other nutrients. THANK YOU SO MUCH FOR SHARING THIS RECIPE. I will go to this site looking for more great food ideas.

Margaret Bingaman, Stevensville, MD

Bean soup, very similar to the one you propose, is part of the Mediterranean Diet. To save on fat/oil and avoid saute the onions, celery and carrots, use a pressure cooker. In 40 minutes flat your soup is ready! (Beans still need to be soaked overnight.)

Gertie K., Athens, GR

Great recipe.

Patricia Strong, Weiser, ID

Bean soup was excellent! I used about 1/2 cup of stewed tomatoes as I had no frishe or tomato paste at the time. Super good... especially along with the Spinach salad. Many thanks.

Anne Snyder, Halifax, NS

What is considered a serving of the soup @ 255 calories? Sounds very good.

Glenda, Austin, TX

Neat trick. I make the soup, when it's done, put a bag of fresh spinach in the pot. It wilts fast, looks pretty and taste great.

Sandy, Jonesboro, AR