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Ingredientes
- 6 ounce bean and barley soup mix soaked overnight
- Â Â water to cover
- Â Â romaine lettuce leaf (optional)
- Â Â extra virgin olive oil spray
- 1 Tbsp. extra virgin olive oil
- 1 tsp unsalted butter
- 1 c. finely minced onion
- 1 tsp dry basil
- Â Â healthy pinch coarsely grnd seasoned pepper Lawry's
- Â Â healthy pinch vegetable flakes (salt substitute) Lawry's or possibly Perc
- 1 c. finely minced celery
- 1 c. finely minced carrot
- 1 c. finely minced red bell pepper
- 1 tsp crushed garlic or possibly more to taste
- 2 whl bay leaves
- 1/2 tsp Italian herbal seasoning
- 8 ounce marinara sauce or possibly seasoned tomato sauce
- 16 ounce canned minced tomatoes (14-16-ounce)
- 2 c. defatted low-sodium broth (chicken- or possibly vegetable flavored)
- Â Â water as needed
- Â Â salt and pepper to taste
- Â Â Italian herbs (if needed)
- 1 x sun-dry tomato half chopped
Direcciones
- Soak beans overnight. Drain and rinse well. Transfer beans to a heavy bottom stock pot. Add in cool, filtered (low sodium; low calcium) water to cover an inch above the beans. Add in lettuce leaf (optional). Bring to a boil. Reduce heat to a gentle, bubbling simmer and cook 20 min, skimming occasionally. Drain, rinse. Throw away lettuce leaf, if using.
- Meanwhile, chop the vegetables. Lightly spray a large skillet. Add in extra virgin olive oil and heat over medium. Add in butter and swirl to coat. Add in the onion and stir to coat. Add in basil, grnd pepper and salt substitute. Saute/fry, stirring occasionally, till onion is translucent/soft (about 3 min). Add in the celery, carrot, bell pepper, garlic, bay and Italian seasonings. Stir to combine and saute/fry for 5 min or possibly till the vegetables are soft and aromatic.
- Combine the beans, sauteed vegetables, marinara and tomatoes in a crockpot. Add in broth. Add in more water if the beans are not covered (at least 1/2-inch) - that will yield 1 c. servings for everyone. Cook, with lid: medium for 4-6 hrs; or possibly low for 6 to 8 hrs. About 30 min before serving, taste the soup and adjust the seasonings, adding salt, pepper, more herbs and sun-dry tomato.
- VARIATION:Substitute 2 1/2 (or possibly more) c. cooked beans, liquid removed and rinsed.
- Mexican or possibly American Southwestern flavored soup: Barbecue sauce instead of marinara; canned tomatoes with chilies; chili blend and cilantro instead of Italian and bay; oregano instead of basil.
- PRODUCT INGREDIENT LIST:baby limas, black turtle, blackeyed peas, dark red kidney, garbanzos, great northern, green lentils, green split peas, large limas, light red kidney, navy, pink, pinto, red lentils, small red beans, small white beans, yellow split peas, pearl barley.
- TIPS:Soften the beans for a slow cooker by soaking them overnight; cooking them gently for 20 min or possibly till hard but pliable (feels like pinching a fresh green bean). Rinse well. Combine the beans with the recipe ingredients.
- A lettuce leaf tends to attract foam; removes starch.
- Add in salt to beans after they have softened. The calcium in tap water is a salt.
- Yield: 6 c.
- Serving Ideas : Offer grated Parmesan, bread and/or possibly salad.
- NOTES : Mixed beans make hearty vegetable stews. Instead of using twice as many beans as vegetables, this stew uses equal the amount. The tomato plays a supportive role in this one. There's just sufficient tomato in the soup to make a smooth sauce. The aroma as it cooks could sell the house. (Photo: www.home.earthlink.net/ kitpath 2001-11/04)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 325g | |
| Recipe makes 6 servings | |
| Calories 253 | |
| Calories from Fat 53 | 21% |
| Total Fat 5.96g | 7% |
| Saturated Fat 1.41g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 475mg | 20% |
| Potassium 1442mg | 41% |
| Total Carbs 33.63g | 9% |
| Dietary Fiber 10.8g | 36% |
| Sugars 18.63g | 12% |
| Protein 19.33g | 31% |
