Side Pannel
Pantry Soup: Bean Soup with Carrot Salsa
Pantry Soup: Bean Soup with Carrot Salsa
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetables, Soups
Ingredients List
- 1 1/2 ts Vegetable oil
- 1 Onion, chopped
- 2 Garlic cloves, minced
- 3/4 ts Ground cumin
- 3/4 ts Ground coriander
- 38 oz Canned white kidney beans
- -drained and rinsed (2 cans)
- 3 c Vegetable/chicken stock
- 1 Carrot, grated
- 4 ts Fresh coriander, chopped
- -or parsley
- 1 ts Lemon juice
- Salt
- Pepper
Directions
In pot, heat 1 ts oil over medium heat; cook onion and garlic for 3 minutes
or until softened. Add cumin and coriander; cook for 1 minute. Add beans
and stock; bring to boil. Reduce heat; simmer, covered, for 15 minutes.
Meanwhile, in bowl, form the carrot salsa by stirring together carrot,
fresh coriander. lemon juice and remaining oil. Set aside.
In food processor or blender, pure soup until smooth; if necessary, return
to saucepan and heat through. Season with salt and pepper to taste. Laddle
into bowls; top with carrot salsa
Per Serving: about 275 calories, 17 g protein, 4 g fat, 47 g carbohydrate
very high source fibre, good source iron
or until softened. Add cumin and coriander; cook for 1 minute. Add beans
and stock; bring to boil. Reduce heat; simmer, covered, for 15 minutes.
Meanwhile, in bowl, form the carrot salsa by stirring together carrot,
fresh coriander. lemon juice and remaining oil. Set aside.
In food processor or blender, pure soup until smooth; if necessary, return
to saucepan and heat through. Season with salt and pepper to taste. Laddle
into bowls; top with carrot salsa
Per Serving: about 275 calories, 17 g protein, 4 g fat, 47 g carbohydrate
very high source fibre, good source iron
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