MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Soup of the evening, beautiful Soup!"
-Lewis Carroll, Author

The refrigerator light goes on...

Soup is the perfect meal. Simple, warming, comforting soup. The easiest soups are the best soups and this one is simple but full of flavor. I once watched Gordon Ramsey make a fantastic Cream of Broccoli soup with broccoli, water, salt and a little cracked pepper. Simple good ingredients make great dishes.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


 

Cream of Fava Bean Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well in the refrigerator for about 3 days.

Serve with a 2 ounce whole grain or gluten-free roll.

AND

Serve with Healthy Caesar Salad or Roasted Beet and Fennel Salad or Iceberg Wedge Salad with Blue Cheese Dressing or Zucchini Salad

1 medium onion (diced)
1 medium carrot (diced)
1 lb red potatoes (peeled and cubed)
16 ounces frozen shelled fava beans
1 clove garlic (peeled)
7 cups water
1/2 tsp salt
fresh ground black pepper (to taste)
4 large leaves fresh basil (chiffonade)
2 ounces Parmigiano-Reggiano (grated)

Place the onion, carrot, potatoes, fava beans, garlic, water, salt and pepper in a large sauce pan.

Place the pan over high heat and bring to a boil. Reduce the heat to medium and simmer the soup, stirring occasionally, for about 20 minutes. When the potatoes are just soft puree the soup using a stick blender or blender.

Serve the soup topped with 1 tablespoon of the basil and 1/2 ounce Parmigiano.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 279 Calories from Fat 38
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 2g 12%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 10mg 3%
Sodium 540mg 22%
Total Carbohydrates 46g 15%
    Dietary Fiber 9g 36%
    Sugars 6g  
Protein 16g  
Vitamin A 53% Vitamin C 23%
Calcium 23% Iron 15%
Vitamin K 12 mcg Potassium 933 mg
Magnesium 85 mg