White Bean Soup (Fassoulatha)

From EatingWell: November/December 1990 — Subscribe Now!

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

READER'S COMMENT:

"What is considered a serving of the soup @ 255 calories? Sounds very good. Glenda, Austin, TX "

8 servings

Active Time: 30 minutes

Total Time: 2 1/2 hours

Nutrition Profile

Ingredients

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

Preparation

Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.
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

Per serving: 255 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 42 g carbohydrates; 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 Serving

Exchanges: 2 starch, 1 vegetable, 2 very lean meat, 1 fat