| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Meats | Canadian | Soups, Vegetables | 4 | Servings |
INGREDIENTS
| 1 1/2 | t | Vegetable oil |
| 1 | Onion, chopped | |
| 2 | Garlic cloves, minced | |
| 3/4 | t | Ground cumin |
| 3/4 | t | Ground coriander |
| 38 | oz | Canned white kidney beans |
| drained and rinsed 2 | ||
| cans | ||
| 3 | c | Vegetable/chicken stock |
| 1 | Carrot, grated | |
| 4 | t | Fresh coriander, chopped |
| or parsley | ||
| 1 | t | Lemon juice |
| Salt | ||
| Pepper |
INSTRUCTIONS
In pot, heat 1 ts oil over medium heat; cook onion and garlic for 3 minutes or until softened. Add cumin and coriander; cook for 1 minute. Add beans and stock; bring to boil. Reduce heat; simmer, covered, for 15 minutes. Meanwhile, in bowl, form the carrot salsa by stirring together carrot, fresh coriander. lemon juice and remaining oil. Set aside. In food processor or blender, pure soup until smooth; if necessary, return to saucepan and heat through. Season with salt and pepper to taste. Laddle into bowls; top with carrot salsa Per Serving: about 275 calories, 17 g protein, 4 g fat, 47 g carbohydrate very high source fibre, good source iron Source: Canadian Living magazine, Mar 95 Presented in article by Heather Howe "Fast & Fit: New Soup Supper" [-=PAM=-] PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 943
Calories From Fat: 40
Total Fat: 4.5g
Cholesterol: 0mg
Sodium: 132.8mg
Potassium: 4989.3mg
Carbohydrates: 169.2g
Fiber: 43g
Sugar: 2.3g
Protein: 63.9g