Triple Bean Soup
Fresh parsley and basil give this soup its special flavor.
Ingredients
- 2 tsp olive oil extra virgin 10ml
- 1 cup onion chopped 250 ml
- 1 cup green bell pepper chopped seeded
- 1 cup celery chopped 250 ml
- 2 tbsp jalapeno pepper seeded chopped (optional)
- 3 cups vegetable stock substitute water 750 ml
- 1 cup tomato puree 250 ml
- 1 cup pinto beans cooked drained. 250 ml
- 1 cup white beans cooked drained. 250 ml
- 1 cup lima beans cooked drained. 250 ml
- 2 tbsp fresh minced basil 30 ml
- ⅓ cup parsley minced fresh
- 2 tsp cilantro minced fresh. 10 ml
- ½ tsp salt 2.5 ml (optional)
- ⅛ tsp black pepper
- ½ cup sunflower seeds raw
Instructions
- In a soup pot, heat the oil. Sauté the onion, bell pepper, celery, and jalapeno, if using, over medium heat for about 10 minutes or until soft, stirring frequently.
- Add the vegetable broth or water, tomatoes, beans, basil, parsley, cilantro, salt, if using, and black pepper. Bring to a boil, reduce the heat and simmer for 10 to 15 minutes or until heated through.
- While the soup cooks, toast the sunflower seeds in a small, dry skillet over medium heat, stirring often, taking care not to burn. Coarsely grind the toasted seeds in a food processor or blender.
- Ladle the soup into serving bowls. Garnish with the ground seeds.
Nutrition
Serving: 1cupCalories: 239calCarbohydrates: 34gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 697mgPotassium: 874mgFiber: 10gSugar: 7gVitamin A: 1019IUVitamin C: 38mgCalcium: 84mgIron: 4mg
Sources
Credits
Davis, B. & Barnard, Tom. (2003). Defeating Diabetes. Healthy Living Publications, Summertown, TN