Tuesday, August 31, 2010

White Bean Soup/Stew (Kuru Fasulye)

Another wonderful bean soup/stew! Although beans originally came from the Americas (one of the "three sisters" - the other two being corn and squash), they have been adopted and are favorites in India as well as the countries around the Mediterranean. Use Cannellini, Great Northern, small Lima, or Navy beans - in short any white bean will do :D.

This is an almost Turkish version as I have tried to recreate the wonderful taste of some of this soup/stew we had in Turkey where it is called "Kuru Fasulye". I have added turmeric as it adds its amazing medicinal qualities without changing the flavor of the dish.

The experts agree that beans are a super food and recommend eating at least a cup of cooked beans a day as they provide abundant fiber, antioxidants, anthocyanins, excellent protein, vitamins and minerals. But since they are naturally low in fat and calories, they are an excellent food especially for people who want to watch what they eat!

8 Servings

Nutrition Facts: each serving contains about: 116 calories, 20 g carbohydrates, 6 g Protein, 5 g Fiber, 2 g fat, and 127 mg Sodium.

Ingredients:

2 cups Great Northern or other white beans
3 - 4 sprigs fresh Thyme, or 1 tsp dried
1 whole dried red chili
1 tbsp Extra Virgin Olive Oil
2 yellow, white, or brown onion, finely chopped
2 cloves fresh Garlic, minced
4 banana peppers or other mild green peppers
1/2 tsp Turmeric
1 tsp Sea Salt or to taste
1 tsp Red pepper flakes
1/2 tsp dried Oregano
4 tomatoes, finely chopped
1 tsp ground Cumin
1 small bunch fresh Parsley, chopped

Method:

Check here on directions for preparing the beans. Cook the beans with the herb sprigs and whole red chili until soft; set aside while preparing the rest of the ingredients.

Heat a large pot with the oil; add red pepper flakes, garlic, and onions with the salt and turmeric.

Cook stirring until the onions soften - about 2 or 3 minutes.

Add garlic and the banana peppers and cook stirring until the veggies are soft; sprinkle a little water if the veggies dry out.

Stir in the tomatoes, oregano and cumin.

Cover and cook until the tomatoes soften and blend with the onion mixture.

Stir in the beans and enough of the cooking liquid to get the right consistency depending on whether you want soup or stew.

Bring to a boil, lower heat and simmer gently for 10 minutes.

Turn off the heat and stir in parsley; cover and let rest for 10 minutes.

Serve hot or warm with fresh bread and/or pilaf. Enjoy!!

2 comments:

Hari Chandana said...

Delicious and healthy recipe :)

Geetha said...

Hari Chandana, Thanks for your regular visits and complimentary comments :). Happy cooking to you!!