Real African Dishes: [MC-AllEthnic-Recipes] Mediterranean Bean Soup

Tuesday, June 28, 2011

[MC-AllEthnic-Recipes] Mediterranean Bean Soup - 26g Carbohydrate; 6g Dietary Fiber

* Exported from MasterCook *

Mediterranean Bean Soup

Recipe By :Chef Jean Vachon, Ecole Hoteliere de la Capitale in Quebec
Serving Size : 4 Preparation Time :0:00
Categories : LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons olive oil
2/3 cup leeks -- diced
1/2 cup onions -- diced
1/2 cup carrots -- diced
1/2 cup zucchini -- diced
1/4 cup celery -- diced
6 cups water
salt
5 ounces potatoes
1/3 cup green beans -- cut into 3/4" lengths
1/3 cup white kidney beans -- rinsed and drained
1/2 cup ripe tomatoes -- seeded and coarsely chopped
Pistou:
3 garlic cloves
1 cup fresh basil
6 tablespoons olive oil

Heat the olive oil in a large Dutch oven. Saute the leeks, onions, carrots, zucchini, and celery for approximately 5 minutes over high heat.

Pour in the water and salt to taste. Add the potatoes and cook for 25 minutes on low boil.

Add the green beans, tomatoes, and white kidney beans, and cook for another 10 minutes.

To prepare the pistou, crush the garlic, and basil with a mortar and pestle, slowly incorporating the olive oil.

Add the pistou to the boiling soup and boil for an additional 2 mins before serving.

Serves 4
Prep time: 1 hour 15 minutes

Cuisine:
"Mediterranean"
Source:
"Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2010."
S(Formatted by Chupa Babi):
"June 2011"
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Per Serving (excluding unknown items): 393 Calories; 31g Fat (68.5% calories from fat); 6g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 35mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 6 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0