White Bean Soup with Rosemary

23 Reviews
65% would make this recipe again

A very simple Tuscan soup where the rosemary steals the show.

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Soaking : 8 h Preparation : 10 min Cooking : 1 h 40 min
290 calories/serving

Ingredients

2 onions, coarsely chopped 400 g
2 cloves garlic, minced
2 tbsp olive oil, for sautéing 30 mL
2 sprigs rosemary, fresh, whole 10 g
2 3/4 cups white beans (dried) great Northern, or navy beans 550 g
7 cups chicken broth, low-sodium 1.75 L
1 pinch salt [optional]
ground pepper to taste [optional]
3 tbsp extra virgin olive oil, when serving [optional] 45 mL

Before you start

The beans must be soaked in water overnight.

A pressure cooker will reduce the beans' cooking time from 1 ½ h to 30 min. A food-mill will be very useful to purée the soup.

Method

  1. Prepare the onion and garlic. Coarsely chop the onion and mince the garlic.
  2. Heat the sautéing oil in a pot over low heat. Sweat the onion 2-3 min, then add the whole sprig(s) of rosemary and cook 10-15 min, with occasional stirring. Drain the beans, add them to the pot, then add the garlic and broth. Bring to a boil, then lower the heat, cover and cook 1 ½ h or longer, until the beans are soft. Alternatively, you may use a pressure cooker and reduce the cooking time from 1 ½ h to about 30 min.
  3. Remove the sprig(s) of rosemary and purée the soup using a food-mill (the texture will be much smoother than using a blender). Put the soup back into the pot, warm it through, then season with salt and pepper to taste. If the soup is too thick, it may be thinned with some broth or water.
  4. Serve the soup into bowls and drizzle with the extra virgin olive oil.

Observations

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

290

Fat

4 g

7 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

48 g

16 %

Fibre

14 g

57 %

Sugars

4 g

Net Carbs

34 g

Protein

18 g

Vitamin A

0 %

Vitamin C

11 %

Calcium

12 %

Iron

30 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B1
Good source of  :
Selenium, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Meat and Alternatives 2
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

23 Reviews (21 with rating only) 65% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
march 12, 2012

Disappointing! Maybe cooking the rosemary less would give better flavor.

Useful 2
april 09, 2013 | I would make this recipe again

If you close your eyes while eating this soup, you would swear you are in Tuscany: simply divine!

Useful 1

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