- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
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2 cups (500 mL) PC Blue Menu Dried Navy Beans
2 tbsp (25 mL) olive oil
1 carrot, chopped
2 leeks, white and pale green parts only, chopped
3 cloves garlic, chopped
1 pkg (900 mL) PC Blue Menu Chicken Broth
2 tbsp (25 mL) fresh lemon juice
3/4 tsp (4 mL) salt
¼ tsp (1 mL) freshly ground black pepper
3 tbsp (45 mL) chopped fresh chives
Fragrant White Bean Soup
This first course soup packs a fibre punch due to the navy beans. Don't forget to drain the beans after cooking them or the soup will be watery. Serve with hearty wholegrain bread and some crudités to turn it into a main course. Never salt the water when cooking dried beans, or the beans will not fully soften.
TIP: Forgot to soak the beans the night before? Use the quick-soak method: Put them in a large saucepan with water to cover by 2 inches (5 cm) water. Bring to a boil. Cover and let stand off heat for an hour. Drain and proceed with step 2.
Prep time: 15 minutes
Cook time: 2 hours
Soak time: Overnight
Difficulty Level: Intermediate
Per ¾ cup (175 mL) serving
Fat: 3.5 g (0.5 of which is saturated)
Sodium: 220 mg
Carbohydrate: 27 g
Fibre: 10 g
Protein: 9 g
Place beans in saucepan and cover with 2 inches (5 cm) water. Cover and let stand overnight at room temperature.
Drain and rinse beans. Add cold water to cover by 2 inches (5 cm). Bring to a boil. Reduce heat to medium; cook uncovered until tender, about 1-1/2 to 2 hours. Drain and set aside.
In saucepan, heat oil over medium-low heat; cook carrot, leek and garlic for 5 to 7 minutes or until softened and starting to brown. Add cooked beans, broth and 1 cup (250 mL) water. Using immersion blender, purée mixture until smooth, adding more water if necessary to achieve desired consistency. (Alternatively, purée in stand blender in batches.) Increase heat to medium. Stir in lemon juice, salt and pepper; cook until hot but not simmering, about 4 minutes.
Serve garnished with chopped chives and, if desired, a dollop of Greek yogurt.