Ubuntu's bean soup Recipe

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Ingredients

Count

Nutrition

496

Calories

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Ingredients:

Serving

3 cup yellow eye beans
olive oil , as needed
1 whole carrot, diced
2 stalks celery, diced
1 onion, diced
head garlic, split
stems from 1 bunch italian parsley
4 sprigs of rosemary
4 sprigs of thyme
grated peel of 1 lemon
1 tsp chile flakes
1 tsp coriander seed
1 tsp fennel seed
kosher salt
freshly ground black pepper
1/2 cup olive oil
3 large carrots, diced
kosher salt and freshly ground black pepper
5 stalks celery, diced
2 leeks, white part only, diced
cloves from 1 head garlic, sliced paper -thin
1 tbsp red chile flakes
2 tbsp finely chopped fresh rosemary
1 cup canned san marzano tomatoes, roughly chopped
1/2 cup chopped italian parsley
extra virgin olive oil , to finish

Directions:

For the beans: Soak the beans in a large pot or bowl overnight, covered with at least 4 inches of water.
When ready to cook, heat 2 tablespoons of olive oil in a large saute pan over medium-high heat. Saute the diced carrot, celery, onion, garlic, parsley stems, rosemary, thyme, lemon peel, chile flakes, coriander and fennel seeds until the vegetables just start to brown, 5 to 6 minutes. Remove from heat and transfer to the center of a 12-inch-square piece of cheesecloth. Gather the ends of the cheesecloth together to create an enclosed sachet, and tie with kitchen twine.
Drain water from the soaked beans, then place beans in large pot. Add 4 quarts fresh water and the sachet. Bring to a boil, skimming foam that rises to the top. Reduce to a gentle simmer and cook until beans are soft and creamy, but not falling apart, about 18 to 20 minutes; older beans will take longer. Remove from heat and add about 2 tablespoons salt. Discard sachet and allow beans and their cooking liquid to cool. Beans, like potatoes, absorb a lot of salt so re-taste after about 10 minutes and add more salt, if needed, and pepper to taste.
To finish: Heat the olive oil in a large pot over medium-high heat. Add the carrots, a pinch of salt and black pepper, and cook until carrots soften and are slightly browned, about 2 to 3 minutes.
Add celery and leeks with a bit of salt and fresh pepper, and cook another 2 to 3 minutes. Once tender, push vegetables to the side of the pot; add garlic, chile flakes and rosemary, and stir until aromatic, about 30 seconds. Lower heat to medium and cook, stirring, until the flavors have combined, another minute or so.
Add tomatoes and cook another 3 to 5 minutes. Add the beans and their cooking liquid. Bring to a simmer and continue cooking, stirring occasionally, about 1 hour, until the vegetables are tender and flavors are balanced.
Stir in parsley before serving; adjust flavors with salt, pepper and olive oil.
Per serving: 431 calories, 18 g protein, 59 g carbohydrate, 15 g fat (2 g saturated), 0 mg cholesterol, 45 mg sodium, 22 g fiber.
Wine pairing: Choose a medium-bodied white like a Marsanne or a slightly soft, fruity, red Rhone blend for this savory soup, which has a sneaky but very nice warming heat on the finish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	496.48 Kcal (2079 kJ)
Calories from fat	188 Kcal
		% Daily Value*
Total Fat	20.89g	32%
Sodium	115.55mg	5%
Potassium	476.15mg	10%
Total Carbs	60.66g	20%
Sugars	10.65g	43%
Dietary Fiber	23.19g	93%
Protein	18.67g	37%
Vitamin C	19.1mg	32%
Vitamin A	0.8mg	27%
Iron	7.1mg	39%
Calcium	190.2mg	19%

Amount Per 100 g
Calories	164.98 Kcal (691 kJ)
Calories from fat	62.47 Kcal
		% Daily Value*
Total Fat	6.94g	32%
Sodium	38.4mg	5%
Potassium	158.22mg	10%
Total Carbs	20.16g	20%
Sugars	3.54g	43%
Dietary Fiber	7.7g	93%
Protein	6.2g	37%
Vitamin C	6.4mg	32%
Vitamin A	0.3mg	27%
Iron	2.4mg	39%
Calcium	63.2mg	19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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