Roasted Garlic Five Bean Soup
Nutritional Info
- Servings Per Recipe: 15
- Amount Per Serving
- Calories: 84.8
- Total Fat: 0.3 g
- Cholesterol: 0.0 mg
- Sodium: 363.8 mg
- Total Carbs: 15.7 g
- Dietary Fiber: 3.9 g
- Protein: 6.0 g
View full nutritional breakdown of Roasted Garlic Five Bean Soup calories by ingredient
Introduction
This is a wonderful, low calorie, low fat, HIGH protein soup that is absolutely delicious! Two cups has less than 200 calories and is VERY filling. There is a bit of prep time to this but it is SO worth the wait! Put in one cup size storage containers and freeze....just grab and zap in the microwave at work or school. This is a wonderful, low calorie, low fat, HIGH protein soup that is absolutely delicious! Two cups has less than 200 calories and is VERY filling. There is a bit of prep time to this but it is SO worth the wait! Put in one cup size storage containers and freeze....just grab and zap in the microwave at work or school.Number of Servings: 15
Ingredients
-
This recipe uses Kidney, Adzuki, Great Northern, Black, and Mung beans. All can be found in the bulk section at most Whole Food or Organic grocery stores. You can use whatever beans you like, but be sure to adjust nutritional information as it can vary greatly from bean to bean.
1/4 cup dried Kidney beans
1/4 cup dried Great Northern beans
1/4 cup dried Black beans
1/4 cup dried Mung beans
1/4 cup dried Adzuki beans
1/4 cup dried lentils
1/4 cup dried split peas
1/4 cup barley
2 medium onions (chopped)
3 large carrots peeled and chopped
4 celery stalks chopped
10 cups of low sodium chicken broth
1 cup of stewed tomatoes (these have a small amount of sugar, can be replaced with regular chopped tomato)
2 cups canned or fresh diced tomato
1/4 tsp dried thyme (use fresh if possible)
1 bay leaf
1/2 tsp fresh ground black pepper
1 sweet red bell pepper seeded and chopped
1 whole roasted head of garlic (see directions below)
1/2 fresh Italian parsley (optional)
Directions
*Do not add red bell pepper and roasted garlic until the last 5 minutes of cooking.
Rinse beans and place in large pot and cover with a generous amount of water. Bring to a rolling boil over high heat, uncovered. Remove from heat and cover. Let sit for one hour. Drain.
Using same pot, add onions celery and carrots. Add broth, tomatoes plus their juice, seasonings, beans and lentils, split peas, and barley. Bring to full boil. Cover and reduce heat to low. Cook, stirring occaionally until beans and vegetables are tender-approximately 2 hours. Add roasted garlic and sweet pepper and cook for 5 more minutes.
Add chopped parsley and serve!
Makes about 15 one-cup servings
Add a Tbsp of hot green chile for some added zing or a tbsp of greek yogurt for added creaminess.
You can also add chicken and make it a full meal!
How to Roast Garlic: Preheat oven to 400 degrees
Remove loose skin leaving head intact (do not remove cloves)
Cut enough of the top (pointy end) so that a nice flat surface remains and most cloves have been cut. Place on cookie sheet (cut side up) and drizzle with olive oil. Sprinkle with a bit of salt.
Roast at 400 degrees for 35-40 minutes...check after 30 mins to make sure the cloves have not dried out (cloves should be soft and pasty not dark brown). When it is finished, allow to cool and simply flip it over and squeeze the head until all the garlic is removed. You can squeeze the garlic directly into the soup or just use your desired amount. Save the rest for later!
*When garlic is roasted its flavor becomes sweet and subtle. Roasted garlic will become like a paste, it is delicious spread on a piece of bread or added to any recipe
Enjoy!!
Number of Servings: 15
Recipe submitted by SparkPeople user ENCHANTEDNM150.
Rinse beans and place in large pot and cover with a generous amount of water. Bring to a rolling boil over high heat, uncovered. Remove from heat and cover. Let sit for one hour. Drain.
Using same pot, add onions celery and carrots. Add broth, tomatoes plus their juice, seasonings, beans and lentils, split peas, and barley. Bring to full boil. Cover and reduce heat to low. Cook, stirring occaionally until beans and vegetables are tender-approximately 2 hours. Add roasted garlic and sweet pepper and cook for 5 more minutes.
Add chopped parsley and serve!
Makes about 15 one-cup servings
Add a Tbsp of hot green chile for some added zing or a tbsp of greek yogurt for added creaminess.
You can also add chicken and make it a full meal!
How to Roast Garlic: Preheat oven to 400 degrees
Remove loose skin leaving head intact (do not remove cloves)
Cut enough of the top (pointy end) so that a nice flat surface remains and most cloves have been cut. Place on cookie sheet (cut side up) and drizzle with olive oil. Sprinkle with a bit of salt.
Roast at 400 degrees for 35-40 minutes...check after 30 mins to make sure the cloves have not dried out (cloves should be soft and pasty not dark brown). When it is finished, allow to cool and simply flip it over and squeeze the head until all the garlic is removed. You can squeeze the garlic directly into the soup or just use your desired amount. Save the rest for later!
*When garlic is roasted its flavor becomes sweet and subtle. Roasted garlic will become like a paste, it is delicious spread on a piece of bread or added to any recipe
Enjoy!!
Number of Servings: 15
Recipe submitted by SparkPeople user ENCHANTEDNM150.