There are a lot of options for beans soup, and among them are many lean recipes.
That is, those where products of animal origin are not used.
These options will be of interest to those who refused to eat meat for any reason - ideological or health, as well as for believers in the period of various posts.
Beans are rich in various microelements, vitamins, especially group B.
But the particular popularity of bean dishes is due to the fact that legumes contain a large amount of protein that the body needs and in this regard successfully compete with meat. Therefore, lean bean soup is a fairly nutritious dish that will remarkably fill the deficiency of amino acids in the absence of animal products.
And to make it tasty and as useful as possible will help the correct preparation and use of various aromatic spices.
Lean Bean Soup - General Cooking Principles
Lean bean soup can be prepared from any of the varieties of this product: fresh or frozen green beans, canned beans, but dry legumes are most often used.
With all the simplicity of cooking beans it is important to properly prepare the main ingredient. Before cooking, traditionally, the beans are soaked for several hours - from two to ten. If you leave soaked beans for a longer time or in a warm room, they can ferment. For the same reason, the water should not be used warm, but always cold. Desirable - boiled. After soaking, it is imperative to drain the water and rinse the beans to remove unwanted substances that are released during the soaking.
In addition to the main ingredient, for the preparation of lean bean soups are used:
- Potatoes
- Onions
- Carrots
- Cabbage
- Sweet Peppers
- Fresh, canned, dried mushrooms
- Tomatoes and / or Tomato Paste
- Garlic
- Vegetable Oil
- Condiments, Spices, Fresh or Dried Greens
Before cooking, washed soaked beans are poured with water in a ratio of threefold and, brought to a boil, boil over low heat until partially softened. Then add other ingredients, raw or fried.
It is better to salt the dish after half an hour of boiling the legumes, since the salt makes their skin harder and prevents them from falling apart.
Plain simple bean soup with vegetables
Ingredients
1/2 cup of beans
3 potatoes
1 carrot
1 sweet pepper
1 onion
1 large tomato
1 tablespoon vegetable oil
Salt, black pepper, greens to taste.
Method of preparation
Cook soaked beans for half an hour, put diced potatoes.
Fry alternately chopped onion, grated or finely chopped carrots, sweet Bulgarian pepper.
In the end, put the tomato, peeled and diced. Stew five minutes and add the dressing to the soup.
Salt, let boil until potatoes are ready. Season with black pepper and herbs.
Let stand for ten minutes and serve.
Tip: This soup can be cooked without potatoes, which will make it easier. In this case, you need to take more beans or less water. In the lightest version, the vegetables are not fried, but are added to the boiling soup after the potatoes - first carrots, then onions and peppers, and at the end a tomato. And if you do not remove the potatoes, but, on the contrary, add another ingredient - shredded cabbage - we get mushroom cabbage soup.
Fast mushroom bean soup
Ingredients
1 cup of beans, preferably white
3 potatoes
1 carrot
1 onion
300 gr. fresh mushrooms (champignons, chanterelles, boletus, honey agarics)
Beans, preferably white - 1 cup
2 tablespoons vegetable oil
Salt, greens to taste.
Method of preparation
Soak the boiled beans almost to full readiness, put the potatoes, cut into cubes, salt.
Spread the chopped onion in the butter with finely chopped mushrooms, add carrots, chopped into cubes.
As soon as the soup with potatoes begins to boil, immediately put there the fried vegetables and mushrooms and cook for at least 20 minutes.
Add greens at the end. Tip: You can take dried mushrooms instead of fresh mushrooms. For example, porcini mushrooms or mushrooms. 50 gr. dry mushrooms pour water for an hour, then cook, chop, if they were whole. The broth is used as a basis for the soup, namely: boil the beans in a small amount of water and dilute the mushroom broth before adding the other ingredients. Suitable for soup and canned mushrooms. You can do the same with fresh ones, only the dressing of vegetables and mushrooms can be added at the very end of cooking the soup, since canned food does not require such a long cooking as fresh.
Greek Fasolada Bean Lean Soup
This dish in Greece and Cyprus love to cook in the summer. It is light due to the absence of meat and have a refreshing acidity. Classic fassolada - lean tomato bean soup with vegetables - is prepared as follows.
Ingredients
1 cup of beans
2 carrots
1 onion
1 sweet pepper
2 tomatoes
1 tablespoon of tomato paste
2 tablespoons of vegetable oil
Fresh hot peppers - to taste
Salt, fresh black ground pepper, lemon juice, parsley and basil - to taste.
Tip: Classic Fassolada is made from white beans only. However, nothing will change, except for the color scheme of the soup, if you use beans and other colors.
Method of preparation
Wash the soaked beans and put in boiling water. Make a small fire and cook until soft for about an hour.
Add carrots, sliced, sweet peppers in strips, hot - finely chopped. Simmer for 7 minutes under a closed lid. The liquid should cover the vegetables, but it does not need too much.
Onions fry in vegetable oil until soft, not allowing to brown. Put to him peeled tomatoes, crushed in a blender or grated, tomato paste, heat and put in the main dish, where beans are stewed. Salt and pepper as desired.
Stew - beans and vegetables should be completely soft.
Pour into plates, sprinkle with chopped greens and lightly pour over lemon juice.
Lean Bean Soup with Garlic
The aroma of garlic will be a wonderful additional nuance of nourishing bean soup. Ingredients
1/2 cup of beans or 1 can of canned without tomato
1 large or 2 medium onions
3-4 cloves of garlic
1 carrot
1 tablespoon vegetable oil
Salt to taste
Parsley greens.
Method of preparation
Heat the butter in a soup saucepan, put the onion, chopped into cubes, and then chopped garlic. It is not necessary to skip it through garlic press or grate it, just cut it.
Give the onions and garlic a little to fry, avoiding browning.
Boiled until almost complete readiness or canned beans to put in the same pan with the liquid, put chopped carrots and salt. Add hot water to the liquid was two fingers above the vegetables.
Stew until complete readiness of all constituent, salt to taste.
When serving in plates add fresh parsley.
Tip: On some days, fasting believers are forbidden to use even vegetable oil. You can cook this soup without using it. Then onions and garlic are not fried, but simply added to the beans a little later carrots. All together stew another five minutes. Such lean bean soup will help to get enough, replenish the supply of forces and at the same time will not allow to violate the church rules. It will suit those who are on a diet.
Lean Bean Soup with Walnuts
This original version of lean bean soup has a richer taste by adding nuts.
Ingredients
1 cup of beans
1 onion
50 grams of walnuts
2 tablespoons of vegetable oil
1 tablespoon of red sweet pepper
Bay leaf, dried dill and parsley
Method of preparation
Soaked beans boil until cooked.
Fry chopped onion in butter until golden brown.
At the end of the frying add powder of sweet pepper - paprika.
Put the dressing to the beans with bay leaves and nuts.
Walnuts for more flavor and taste pre-fry a little without oil or keep in the oven, then chop with a knife or blender.
Boil the soup for a few minutes, remove the bay leaf, put the greens on and turn it off. Let it stand. Tip: Boiled beans can be kneaded or crushed using a blender, returned to the broth, cooked using the same recipe. In this case, the soup will be puree. Adding carrots and sweet peppers to the frying will make it possible to get another recipe for lean bean soup.
Lean Bean Soup: Tricks and Secrets
Using a few simple tips will help facilitate the preparation of dishes and improve its taste and appearance.
1. If the beans have not been soaked in advance, you can cook them quickly within an hour. To do this, boil the washed beans, drain the water, pour cold, and bring to a boil, cook over low heat, periodically adding a little icy water. Such beans turn out razvararyy and perfectly is suitable for soup puree.
2. For the soup, you can choose beans of different colors - white, red, colored. You can use different varieties, however, it is desirable that the bean had the same size. The only thing is to avoid violet beans, it is good in salad, and the soup can give an unpleasant bluish tint.
3. A good seasoning for bean soup will be bay leaf, as well as ground pepper.
4. Basil, coriander, cumin, nutmeg, paprika and hot red pepper are also considered to be suitable spices for this soup.
5. Cooking bean soup can be lean both traditionally, on the stove in a saucepan, and in a slow cooker. The original version is in the oven in pots, where the beans and other ingredients are boiled until almost fully cooked.
6. When serving in bean soup, it is good to fill with sour cream.
7. To this dish, if it is cooked without a tomato, you can serve sour foods - pickled peppers, olives or olives. Also well combined with bean soup crackers, various tortillas, garlic bread.
