Nutritious and delicious bean dishes are found in the cuisine of almost every nation. Beans supply many useful substances to the body, and in terms of protein content they successfully replace meat. If you are fasting, vegetarian, or simply fond of eating with pleasure and health benefits, make a lean bean soup. You will find recipes in this article.
The main plus of beans is the abundance of substances necessary for the body. For example, try typing regularly into your menus (of which there are a great many). The vitamins, minerals and amino acids contained in these smooth little beans provide almost everything the body needs and keep you healthy and strong during the toughest diet.
Use is also quite a sensible idea. And this despite the high content of carbohydrates in it! Use at least the recipes in this article to test this statement and make lean bean soup. It is inferior in calories to a glass of skim milk - only 62 kcal. And boiled in chicken or beef broth will not add a kilogram to you. Just not to get carried away beyond measure, these soups are very tasty.
Simple Bean Soup
The recipe is not easier to find! All you need is:
100 g of any beans soaked in hot water an hour and a half before cooking;
2-3 medium potatoes;
2 peeled carrots;
2 heads of onions;
walnut kernels - 40-50 g;
vegetable oil;
salt, pepper, seasonings.
Peel the potatoes and onions. Grate the carrots. Drain the beans, refill and cook for about 2 hours. Toss the diced potatoes, salt and spices into the soup. Fry finely chopped onions and grated carrots in vegetable oil. Add to saucepan. Crush the kernels in a mortar, add to the soup, add the pepper. Stir well and remove from heat. Wait 20 minutes for the dish to steep and give a unique aroma and taste. You can start your meal.
White bean puree soup
This soup - bean, lean and thick - will surely bring the whole family around the table. And guests will definitely want to know his recipe. You will need:
300 g white beans (soak them in water the day before for at least 8 hours);
1 tbsp. l. flour;
large head of onions;
a few cloves of garlic;
60 g butter;
dill and your favorite fresh herbs;
salt, pepper, spices.
Pour fresh water over the beans and cook for about an hour. Drain some of the water into a separate bowl, leaving about 500 ml in the saucepan. Use a blender to mash the beans with water and set aside. Fry the peeled and chopped onions and thin slices of garlic cloves in butter. Using a strainer, sprinkle them with flour evenly, wait a couple of minutes and pour in the broth remaining from cooking. Stir the mixture vigorously so that there are no lumps left. Salt, combine with mashed potatoes, heat again over medium heat. Add spices, fresh herbs and you're done!
Lean bean soup. Microwave recipe
Nowadays, almost every housewife has a microwave oven. Many no longer imagine their kitchen without this useful electrical appliance. What about bean soup? Is it possible to cook it "bypassing" the usual stove?
Would need:
a microwave oven with a capacity of 850 watts (less is possible, but then you will have to increase the cooking time);
100 g white beans, soaked in cold water the day before (for about 12 hours);
small potato;
half onion;
a couple of tablespoons of squash caviar;
olive oil;
salt pepper;
a sprig of dill for decoration.
First of all, fill the soaked beans with fresh water and cook in the microwave at 850 watts for 25-30 minutes. Meanwhile, chop the onion and cover with a tablespoon of olive oil. Put it in the microwave too. A couple of minutes will be enough, but do not forget to make sure that the onion does not turn into coals. Add the diced potatoes to the bean dish, cover and cook for another quarter of an hour. Watch the water level! It must completely cover the contents of the dishes. Add onion and squash caviar, salt and pepper. Place the lid back on and place in the oven for another 2 minutes. Sprinkle with fresh dill and you can eat.
Soup from Tuscany
The classic Italian recipe involves using fresh or dry beans soaked overnight. But you can also use canned beans. In this case, just skip the brewing step and remember to keep the liquid drained from the can.
You need:
salt, pepper, dry Italian herbs;
oregano, preferably fresh (the taste of the soup will not be the same with dried).
200 g dry or canned beans;
1 liter of vegetable broth;
150 ml of milk;
olive oil;
Cook dry beans for 30-40 minutes, keeping the drained broth. In a saucepan with a thick bottom, fry 2-3 cloves of garlic, chopped into slices, in a tablespoon of olive oil. Add beans, add half a liter of broth and vegetable broth. Season with salt and pepper, add milk and puree with a blender. Warm up again, sprinkle with oregano and savor the real taste of Tuscany. And for the ultimate feeling of being in Italy, serve white bread sprinkled with fragrant olive oil with your soup.
Fasulada
In Greece, from time immemorial, they knew how to eat not only tasty, but also healthy. is considered one of the most successful for the human body: it makes you lose extra pounds, heals and rejuvenates. The same can be said about Fasulada's thick and spicy soup. In addition, it can easily play the role of a side dish or a second lean dish. The recipe allows it, just add a little more or less water when cooking. The soup will still be delicious.
Lean bean soup will well complement the lean menu, diversify everyday and festive serving. The dish is easy to prepare, simple and does not take a lot of time to prepare.
To save more time, it is worth soaking and boiling the beans in advance.
The lean version of bean soup excludes meat products and can be either a regular soup or a puree and cream soup.
A variety of vegetables, legumes, and also greens will help to complement the dish and make it more delicious. Cream, tomato paste or sour cream will become irreplaceable. Cheese products and toasted croutons will well complement the dish.
Lean bean soup is good both hot and cold. Serve the dish with herbs and toasted croutons. For a more expressive taste, let the soup steep.
How to make lean bean soup - 15 varieties
Delicate and basic bean soup will be for new culinary recipes.
Ingredients:
- Vegetable oil - 2-3 tablespoons
- Beans - 300 g
- Provencal herbs - 1/2 tsp
- Onions - 1 pc.
- Pepper
- Tomatoes - 3-4 pcs.
- Cabbage - 250 g
- Bay leaf - 1 pc.
- Carrots - 1 pc.
Preparation:
Rinse the beans and soak for 12 hours.
If the beans are young, you can simply rinse them.
Pour the beans with clean water and put them on fire. Cook, periodically skimming.
Chop the onion. Grate carrots finely.
Peel and chop the tomatoes.
To peel the tomatoes, make a cross-shaped incision on the vegetable and pour boiling water over the tomato.
Chop the cabbage finely.
Saute the onion.
Pour carrots and tomatoes to the onion. Bring the roast to a thick texture.
Add frying and cabbage to the beans.
Taste and cook to the desired softness of cabbage and beans.
Serve with herbs.
A spicy, rich and very tasty dish will perfectly decorate a lenten holiday serving.
Ingredients:
- Olive oil - 4 tablespoons
- Tomatoes in juice - 800 g
- Sage leaves - 6 pcs.
- Rustic bread - 4 slices
- Black pepper - ¼ tsp
- Garlic - 2 cloves
- Salt - ½ tsp
- Cannellini beans - 425 g
Preparation:
Saute the garlic in oil with pepper and sage.
Add the tomatoes to the juice. Pour the ready-made frying to the beans.
Grease the bread with butter and dry the croutons in the oven.
Bring the soup to full readiness and taste. Serve with herbs and croutons.
Bean soup with mushrooms "Tuscany"
A rich and very tasty dish for a lean menu.
Ingredients:
- White beans - 1 can
- Olive oil
- Champignons - 4 pcs.
- Garlic - head
- Spices
- Onions - 1 pc.
- Cherry tomatoes - 4 pcs.
- Greenery
- Carrots - 1 pc.
Preparation:
Pour oil into a saucepan and heat.
Saute the chopped garlic and onion.
Add mushrooms chopped into slices.
Add beans in tomato to vegetables with mushrooms.
Pour in water and cook until all vegetables are soft.
Season the soup with spices.
Add tomatoes and herbs to the prepared soup.
Serve hot.
A very velvety and delicate dish with a spicy aftertaste.
Ingredients:
- Beans - 3 cups
- Parsley - 40 g
- Onions - 2 heads
- Wheat flour - 6 tablespoons
- Parsley root - 1 pc.
- Carrots - 4 pcs.
- Celery root - 1 pc.
- Sunflower oil - 0.8 cups
Preparation:
Saute the onions and carrots.
Boil the pre-soaked beans in salted water until cooked.
Add the roots to the beans.
Pour the frying to the ready-made beans.
Purure the soup, after draining the liquid.
Add liquid to the desired consistency.
Return soup to fire and thicken with flour. Bring to taste.
Serve with herbs.
Soup from the book "About tasty and healthy food"
Hearty and rich soup with potatoes will perfectly complement your lunch menu.
Ingredients:
- Carrots - 1 pc.
- Greenery
- Beans - glass
- Potatoes - 6 pcs.
- Vegetable oil - 2 tablespoons
- Spices
- Onions - 1 pc.
Preparation:
Soak beans and cook until soft.
Fry carrots with onions and potatoes. Add vegetables to the cooked beans.
Add spices and laurel leaves. Boil the soup until cooked through.
Serve with a spoonful of sour cream.
A very vitamin and light soup for the spring menu.
Ingredients:
- Olive oil - 1 tablespoon
- Chopped parsley - 3 tablespoons
- Red beans - 105 g
- Pumpkin squash - 400 g
- Bow - 1 head
- Zucchini - 1 pc.
- Celery stalk - 2 pcs.
- Tomato puree - 1 tablespoon
- Leeks - 1 pc.
- Vegetable broth - 1 l
- Potatoes - 2 pcs.
- Spices
- Carrots - 2 pcs.
Preparation:
Boil the broth.
Chop the potatoes and add to the broth.
Cut vegetables into cubes and sauté in butter. Add tomato puree to the vegetables and simmer for another 10 minutes.
Add the frying to the broth.
Cook until potatoes are tender, then add canned red beans.
Cook the soup for another 15 minutes.
Serve with herbs.
Spicy bean soup will well complement the summer menu, warm you on winter evenings, and perfectly complement the festive menu.
Ingredients:
- Tomatoes - 4 pcs.
- Bay leaf
- Canned beans - 400 g
- Vegetable oil - 50 ml.
- Greenery
- Canned tomatoes - 400 g
- Garlic - 1 head
- Carrots - 1 pc.
- Spices
- Onion - 2 pcs.
Preparation:
Remove the skins from the tomatoes.
This can be done with boiling water.
grate carrots, chop onion and garlic.
Peel and chop the tomatoes.
Grind the herbs.
It is best to use cilantro for this dish.
Fry the onions with carrots and garlic.
Pour in peeled canned tomatoes or tomato puree.
After boiling frying, it is worth adding tomato cubes.
Pour vegetables with water, add canned beans.
Boil the soup for 10 minutes, and then add your favorite spices.
Serve with chopped cilantro.
The rich and spicy Georgian-style soup will appeal to lovers of spicy and spicy dishes.
Ingredients:
- Water - 2 l
- Vegetable oil - 2 tablespoons
- Red beans - 1.5 cups
- Walnuts - 50 g
- Onions - 2 pcs.
- Wheat flour - 1/2 tsp
- Salt to taste
- Ground red pepper
- Parsley
Preparation:
Boil the beans until cooked through.
Saute the onions in butter, add spices, flour and nuts.
Pour the roast into the soup. Cook for another quarter of an hour.
Serve hot with chopped parsley.
An interesting recipe with beans in a tomato will be an excellent option for a quick dish.
Ingredients:
- Potatoes - 3 pcs.
- Greenery
- Garlic
- Beans in tomato sauce - 250 g
- Vegetable oil
- Pickled cucumber - 2 pcs.
- Curry
- Onions - 1 pc.
- Pepper
- Mushrooms - 150 g
- Carrots - 1 pc.
Preparation:
Chop potatoes.
Prepare vegetable broth.
Add half an onion and potatoes to the boiling broth.
Grind the potatoes in a saucepan with a pusher.
After 20 minutes add the chopped pickles.
After a quarter of an hour, it is worth adding the frying.
For frying, it is worth browning the onion and carrots.
Add fried mushrooms to the soup.
Pour in the beans in the tomato.
Taste the soup and taste.
Season the soup with herbs and serve.
A very vitamin and protein soup will well complement any meal.
Ingredients:
- Vegetable broth - 1.5 l
- Olive oil
- Quinoa - ½ cup
- Garlic - 2 cloves
- Canned beans - 450 g
- Curry 2 tsp
- Tomatoes - 450 g
- Spinach - 200 g
- Carrots - 3 pcs.
- Nutmeg - pinch
- Onions - 1 pc.
- Cinnamon - a pinch
- Ground black pepper
Preparation:
Boil the broth and boil the beans in it until cooked through.
Saute onions, carrots, garlic and tomatoes in butter with spices and herbs.
Add quinoa and fry to the soup.
Cook the soup for another quarter of an hour, then add the herbs and spinach.
Boil for another 5 minutes, bring the dish to taste and serve.
A very light and delicate dinner dish.
Ingredients:
- Beans - 250 g
- Lemon juice -
- Onions - 1 pc.
- Sugar - 1/2 tsp
- Olive oil - 15 ml.
- Garlic - 4 cloves
- Parsley
- Carrots - 2 pcs.
Ingredients:
Soak beans in water. Then, boil until tender.
Peel the onion and chop finely.
Peel the garlic and chop into slices.
Wash, peel and grate the carrots.
Wash and chop the parsley.
Saute the onion.
Add carrots and beans to onions.
Add spices and parsley.
Pour the vegetables over with water and cook the soup for another 15 minutes.
Taste and serve with herbs.
A very satisfying and tasty dish with a spicy and interesting aftertaste.
Ingredients:
- Pumpkin - 600 g
- Canned white beans - 420 g
- Olive oil - 1 tablespoon
- Fresh chili - 1 pc.
- Bow - 1 head
- Vegetable broth - 1 l
- Cilantro leaves
- Freshly ground black pepper
Preparation:
Boil pumpkin in vegetable broth. Add beans.
Saute the onions with the chili. Add frying to the soup. Bring to readiness.
Season and taste the dish.
Serve with chopped cilantro.
A very spicy and spicy dish, it will perfectly complement the summer menu.
Ingredients:
- Celery - 1 bunch
- Carrots - 2 pcs.
- Beans - 400 g
- Olive oil - 2 tsp
- Leeks - 1 pc.
- Tomato - 2 pcs.
- Greenery
- Onions - 1 pc.
- Ground black pepper
Preparation:
Soak the beans and boil until tender.
It will take less than an hour.
Chop all vegetables into slices and sauté in butter.
Add tomato or tomato paste to vegetables.
Add the sautéed vegetables in tomato sauce to the soup. Cook the dish for another 10 minutes.
Let the soup steep and then serve.
A fragrant, tasty and extraordinary dish for a lavish feast.
Ingredients:
- Carrots - 100 g
- White beans - 150 g
- Onions - 100 g
- Vegetable broth - 1 l
- Chanterelles - 350 g
- Garlic - 1 clove
- Parsley
- Tomato sauce - 150 g
- Olive oil
- Ground black pepper
Preparation:
Boil the broth and boil the beans until soft.
Saute the carrots with onions and garlic. Add tomato sauce and cook until thick.
Pour the roast into the soup.
Fry the chanterelles and add to the soup. Bring to readiness.
Bring the dish to taste and serve with the herbs.
Very spicy and tasty soup with toasted croutons.
Ingredients:
- Onion - 1 pc.
- Beans
- Baton - 0.5 pcs.
- Sunflower oil
- Greenery
- Carrots - 2 pcs.
Preparation:
Pour the soaked beans with water, add onions and carrots. Cook for about an hour.
in the meantime, it is worth roasting the croutons in the oven.
Drain the beans and vegetables and purée.
Add liquid to the desired consistency.
Season the soup with butter and croutons.
Lean bean soup with pasta is the brainchild of everyday Italian cuisine. The simplest composition and method of preparation destroys the stereotypes associated with the perception of Italian food. It is not necessary to add luxurious bouquets of Mediterranean culinary herbs to soups. And "", with "drying out" the vegetables until the extraction of the substrate, the essence, the spirit of the product, is by no means a rule. In Italy, such charming village soups are also prepared - hearty, soft, velvety.
Soups are prepared very thick or rather thin, depending on preference. The indicated amount of ingredients is calculated for a soup of medium thickness - in the photographs, the gushchina "posed", scooped up with a ladle for clarity.
- Rare types of beans do not need pre-soaking. Chances are, your beans should be immersed in water for several hours (or overnight).
- If you are in a hurry, do not put tomato paste on the frying, but add at the end, after softening the beans, - this way you will save 10 minutes of time: the acid interferes with the quick cooking of the beans. Salt, for the same reason, is mandatory at the end. Salt the tomato paste lightly before adding - this will save even a hint of bitterness from the soup.
- Use small beans with coarse skins. But the soup turns out to be excellent with beans of any kind and size.
- It is better to choose a paste of miniature size, with a high protein content (12 g and more) - this will not dissolve after 3 minutes of acquaintance with boiling water.
Cooking time: 1.5-2 hours / Output: saucepan 2 l
Preparation
Soak the beans overnight.
In the saucepan in which we will cook the soup, we make light frying in olive oil from finely chopped vegetables - celery, onions and carrots. I also added a spoonful of tomato paste here (see recommendations before the recipe).
Fill the softened sauté with boiling vegetable broth or boiling water from a kettle. Raise the fire and bring it to a boil.
We send the beans there, from which the water is drained.
We close the pan with a lid and cook over very low heat - the soup may barely gurgle, but not boil.
The beans must be boiled. It can be cooked for different times, depending on the variety - for example, it took me 1 hour and 45 minutes.
Once the beans have softened, remove some of the beans from the pan and puree with an immersion blender. Then return the puree to the soup and stir. How much beans to puree? I've done almost half of it.
Raise the fire so that the soup boils again. We send soup paste to the beans. Salt and pepper. Turn it off after 5-7 minutes, depending on the size of the pasta. The lean bean soup is ready.
When serving, the soup can be served with parsley, the same celery or cilantro.
Good lean satiety and pacification! 🙂
I suggest making a delicious lean bean soup. Despite the fact that there is no meat in this soup, due to the beans it turns out to be satisfying, with a very rich taste. Such a soup will be relevant not only during Lent, but also great for a family dinner.
To make the soup, we need beans, onions, carrots, potatoes, sunflower oil, salt, pepper and dill.
The beans should be pre-filled with cold water for several hours, preferably overnight. If a variety of beans that boils quickly, then it should not be soaked. Rinse the beans well, cover with cold water and put on the fire for cooking.
Dice the onion and carrots.
Heat oil in a frying pan, put onions and then carrots.
Fry the onions and carrots until golden brown.
When the beans are ready, which is about 1 hour, add the frying to the pan.
Dice the potatoes and add to the soup as well. Cook until the potatoes are tender.
Add salt and pepper to the soup 10 minutes before the end of cooking.
Add finely chopped dill to the soup, close the pan with a lid and let it brew for about 15 minutes. Then pour the soup into bowls.
Bon Appetit!
Step 1: prepare the beans.
Of course, everyone knows that any sort of beans is very rich in proteins, so today's dish will turn out to be not only tasty and healthy, but also very satisfying, which is very necessary on the days of any fast. First, you need to properly prepare the legumes so that they do not cause unpleasant fermentation in the intestines. So, we lay them out on the countertop, previously covered with a sheet of baking or parchment paper, and sort through, removing any kind of dirt, for example, dry twigs or pebbles. After that, we put the beans in a colander, rinse them, move them into a deep bowl and fill them with purified water so that they are 5–6 fingers higher. Leave this ingredient to infuse 7-8, and preferably 12 hours from evening to night... If we cook soup in winter, early spring or autumn, then keep the beans at room temperature, if in summer, then in the refrigerator.Step 2: cook the beans.
After half a day, discard the swollen beans in a colander and rinse thoroughly again. Then we send it to a deep saucepan, fill it with the required amount of purified water and put it on medium heat. After boiling, using a slotted spoon, remove the gray-white foam - coagulated protein from the surface of the bubbling liquid. Cook the beans under a covered lid until they are almost cooked about 1 hour... As you can see, the duration of this process can vary depending on the infusion time, as well as the variety and quality of the legumes.
Step 3: prepare the rest of the ingredients.
While the main ingredient is being boiled, we are doing others, using a sharp kitchen knife to peel all the necessary vegetables. We wash them thoroughly, dry them with paper kitchen towels, put them in turn on a cutting board and continue preparation. Cut the potatoes into cubes about 2.5 centimeters in size, put them in a deep bowl and fill them with running water, so that they are completely covered, now they will not darken before use.
Chop the onion into cubes or strips 5 to 6 millimeters thick.
Chop the carrots in the same way or chop them on a medium or coarse grater. After that, we put the rest of the ingredients of the dish on the countertop and move on.
Step 4: prepare a vegetable dressing for lean bean soup.
We don't waste a minute, put a frying pan on medium heat and pour a couple of tablespoons of vegetable oil into it. After a few minutes, put the chopped onion into this bowl and sauté it for 2-3 minutes until transparent, periodically loosening it with a wooden or silicone kitchen spatula. After that, we send carrots to him and fry them together for about 4-5 minutes until the latter is soft. Then add tomato paste to the dressing, a couple of tablespoons of water, mix everything thoroughly, keep it on the stove for more 2 minutes and set aside until use.
Step 5: bring the lean bean soup to full readiness.
When the beans are half-cooked, that is, they become quite soft, add chopped potatoes to it and cook them together 20 minutes... Then put the vegetable dressing made from onions, carrots and tomato paste into the almost ready-made soup.
Season the already fragrant dish to taste with salt, black pepper and laurel leaves. Gently mix with the same slotted spoon and cook the food again 5-7 minutes... Then turn off the stove, cover the pan with a lid and after 10-15 minutes let's get down to tasting!
Step 6: serve lean bean soup.
Lean bean soup after cooking is insisted, then with the help of a ladle it is poured in portions into plates and, if desired, crush each one with fresh finely chopped dill, parsley, cilantro, basil or green onions. This miracle is placed on the dining table hot along with something refreshing, for example, salad, marinades or pickles, and, of course, bread is a must-have nourishing attribute, although croutons or toasts are also suitable. Cook with love and enjoy delicious food even on fast days!
Bon Appetit!
For people who observe dry eating days, you can add underfried onions and carrots to the soup, and pour tomato paste, having previously diluted in water with refined vegetable oil;
Some housewives replace tomato paste with fresh blanched finely chopped tomatoes or thick homemade tomato juice;
Sometimes a few tablespoons of fried wheat flour is put in the dressing, from this the consistency of the soup becomes thicker, richer and somewhat reminiscent of gravy;
Very often, 5 minutes before complete readiness, the soup is seasoned with garlic squeezed through a press and fresh finely chopped herbs.