today i thought that i want bean soup, but didnt want a very large soup, like lots of fats and stuff, so i came up with this, its quite filling and very nice, yall will like it too maybe, idk, give it a try if you want to :)
no this blog wont become a cooking blog, i just came up with this and wanted to archive and share it
this recipe covers 2.5-3 servings
# ingredients
# soup
- 0.75-1 tablespoon of olive oil
- 1 chopped chilli pepper with seeds ( if you want a bit of spice )
- 1 chopped onion
- 2-3 cloves of mashed / crushed garlic
- 50 g of chopped cabbage
- 1 medium-large grated carrot
- 200 ml of vegetable stock ( or a vegetable bullion cube dissolved in 200 ml of hot water )
- 1 can ( 450 g ) of canned beans in tomato sauce ( unstrained )
- 1 tablespoon of tomato sauce
- 1 tablespoon of lemon juice
- 1 tablespoon of soy sauce
- water to taste
- 3/4 of a teaspoon of curry powder
- 3/4 of a teaspoon of ground black pepper
- 1/3 of a teaspoon of mediterranean spice mix
# bread
- 3-4 pieces of white bread
- teaspoon of fat ( butter, olive oil, vegan butter or similar )
# preparation
# soup
- take a dry pot and pour in your olive oil
- let the olive oil heat for 1-2 minutes
- put in your chopped chilli pepper ( if you decided to use it ), onion, mashed / crushed garlic, cabbage and carrot
- cook the vegetables for 5 to 7 minutes
- pour in your vegetable stock, can of canned beans in tomato sauce ( together with the sauce ), tablespoon of tomato sauce, lemon juice and soy sauce
- boil it for around 10 minutes, as it boils add water to taste ( the soup thickens ) if you want
- add your curry powder, mediterranean spice mix and ground black pepper, mix them in, boil it for 10 more minutes or until you think it feels right
- if youll want the bread on the side, at around the 5 minutes mark, begin making the bread
- plate it !
# bread
- cut up your bread into around 2-2.5 cm ( ~1 inch ) strips
- pour in your fat
- let the fat heat for 1 minute
- put in your bread strips
- bake the bread until crisp and toasted on both sides, flip it around
# plating
plate the soup in a soup dish and if you have bread, put the bread in another small plate on the side, eat the soup with a spoon and if you have bread you can either / any dip or have it with the soup ( like take a spoon of soup and add a broken off piece of the strip on it )
# approximate nutrition facts ( per serving )
% in *DV
# without bread
- calories -- 323 cal
- total fat -- 14.9 g / 19%
- saturated fat -- 2.2 g / 11%
- cholesterol -- 0 mg / 0%
- sodium -- 535 mg / 23%
- total carbohydrate -- 41.1 g / 15%
- dietary fiber -- 9 g / 32%
- total sugars -- 12.6 g
- protein -- 9.8 g
- vitamins
- vitamin D -- 0 mcg / 0%
- calcium -- 121 mg / 9%
- icon -- 3 mg / 18%
- potassium -- 225 mg / 5%
# with bread
- calories -- 425 cal
- total fat -- 18.5 g / 24%
- saturated fat -- 4.1g / 20%
- cholesterol -- 7 mg / 2%
- sodium -- 753 mg / 33%
- total carbohydrate -- 55.9 g / 20%
- dietary fiber -- 9.7 g / 35%
- total sugars -- 13.9 g
- protein -- 12 g
- vitamins
- vitamin D -- 2 mcg / 9%
- calcium -- 166 mg / 13%
- icon -- 4 mg / 24%
- potassium -- 256 mg / 5%
*daily value ( DV ) tells you how much a nutrient in a food serving contributes to a daily diet, 2000 calorie a day is used for general nutrition advice