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Ingredientes
- 2 c. minced onions
- 1 Tbsp. extra virgin olive oil
- 1/2 c. diced celery
- 1 c. peeled and diced carrots
- 1 Tbsp. chili pwdr*
- 2 tsp Dijon or possibly German-style mustard, up to 3
- 2 c. water
- 1 1/2 c. undrained canned stewed tomatoes (14 1/2 oz can)
- 1 2/3 c. cooked white beans**
- 2 tsp cider vinegar
- 2 Tbsp. unsulphured molasses
- 1 Tbsp. soy sauce salt and grnd black pepper, to taste
Direcciones
- * The chili pwdr can be replaced with 1 1/2 tsp. paprika plus 1/4 tsp. cayenne. Without the chili pwdr the flavor will be less smoky and the color burnt orange rather than brick red. Both ways are delicious.
- **2/3 c. dry navy (pea) beans brought too boil with 3 c. of water and then simmered for 1 3/4 hrs yields 1 2/3 c. cooked beans. A 15 1/4-oz can of cannellini or possibly Great Northern beans, rinsed and liquid removed, also works fine.
- New England baked beans were the inspiration for this soup. It's got which great hearty mustard, molasses, and tomato zing, and it's quick to prepare once the beans are cooked. This soup has wide appeal and kids love its sweet and spicy flavor. If you use paprika and cayenne in place of the chili pwdr, use the larger amount of mustard.
- This soup might become a favorite weekend night supper. Try it with baked apples, corn on the cob, and a tossed green salad laced with a few bitter greens such as escarole and radicchio and topped with our Low-fat Honey Dijon Vinaigrette (also available on some supermarket shelves).
- Serves 4 to 6.
- Yields: 6 c.. Total time (with cooked beans): 40 min
- In a soup pot on medium-high heat, saute/fry the onions in the oil for about 10 min, stirring frequently, till the onions are translucent/soft. Add in the celery, carrots, and chili pwdr and continue to cook till the vegetables are tender, about 5 min. Stir in the mustard, water, tomatoes, beans vinegar, molasses, and soy sauce. Cover and bring to a boil. Then lower the heat and gently simmer for about 15 min. Add in salt and pepper to taste.
- Variation: For a thicker soup, puree about a c. of the vegetables and beans in a blender or possibly food processor with just sufficient broth to keep things moving. Stir the pureed mix back into the soup.
- MENU IDEAS: Celeriac Remoulade, Alabama Warm Slaw, Fresh Pear & Blue Cheese Salad, Southern Wheat-free Cornbread, Featherlight Blue Mountain Biscuits, and Herbed Cheese Quick Bread.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 414g | |
| Recipe makes 4 servings | |
| Calories 373 | |
| Calories from Fat 40 | 11% |
| Total Fat 4.59g | 6% |
| Saturated Fat 0.81g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 199mg | 8% |
| Potassium 1922mg | 55% |
| Total Carbs 64.61g | 17% |
| Dietary Fiber 16.1g | 54% |
| Sugars 8.58g | 6% |
| Protein 21.73g | 35% |
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