White Bean Tomato Veggie Soup (vegan & low-fat)
March 30, 2011 1 Comment
White Bean Tomato Vegetable Soup (vegan & low-fat)
It is day three of this white bean tomato veggie soup and I am still loving (and eating) it! I am always looking for ways to pack a lot of veggies and protein into a meal and don’t always feel like chicken or meat. This is what I love most about this soup, it is so hearty and satisfying that you really don’t need it. All I have to do is heat it up when I get home and lunch or dinner is ready!! Like with most soups it’s a cinch to make and tastes better every day.
Beauty Bonus: White Beans: In addition to being a good source of fiber beans are rich in vitamins and minerals. They are also a bonanza of folic acid, copper, iron, and magnesium — four nutrients that many nutrition experts agree we don’t get enough of. Indeed, most dry beans and peas are rich sources of iron — ideal for people who don’t eat meat. White beans have almost twice the iron of black beans, while kidney beans are somewhere in between. And fiber does vary.
2 cups dry white beans
1 ½ cups dry lima beans
10-12 cups water
1 Tbs extra virgin olive oil
4 carrots, peeled and small dice
4 ribs if celery, small dice
1 medium onion, small dice
4 cloves garlic, minced
1-28 oz can Italian plum tomatoes, crushed with hands
Sea salt and freshly ground pepper to taste
1/2 teaspoon crushed red pepper flakes (optional)
1. Pick over dried beans, discarding any pebbles or shriveled beans. It is ideal if you can place in bowl, cover with water and soak overnight.
2. In a stock pot, sauté onion, carrots, celery, garlic in olive oil until soft and translucent.
3. Add the beans, tomatoes, water, sea salt and freshly ground pepper and bring to a boil, then let simmer for about 2 hours, until white beans are very tender.
4. When ready to serve, season again to taste with salt and pepper.