dish
Fresh Fava Bean Soup with Cilantro Cream

6
Serves
394
Calories
16
Nutrients
12
Vitamins

Ingredients

1/2 tablespoon olive oil
1/2 cup finely chopped celery
1 large onion , chopped
1/4 teaspoon dried thyme
about 1 quart low-sodium chicken broth or vegetable broth
4 cups shelled fava beans
1/4 cup chopped, fresh cilantro
3 tablespoons non-fat sour cream

Cooking Instructions

1. Heat the olive oil in a saucepan over low-medium heat. Add the celery and onion, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, thyme and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

4. Remove and discard the outer shell of each fava bean and add the beans to the soup pot. Simmer until the beans are bright green and tender, about 5 to 7 minutes.

5. Blend the cilantro and sour cream together and set aside.

6. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

7. Serve the soup in bowls with a dollop of cilantro cream.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 6
Calories
394
Protein
29 g
Total Carbohydrate
64 g
Dietary Fiber
26 g
Soluble Fiber
10 g
Insoluble Fiber
16 g
Sugar
7 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
3 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
63 %
Percent Calories from Fat
8 %
Vitamin A
1 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
3 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
6 mcg
Vitamin C
6 mg
Vitamin D
0 IU
Folate
427 mcg
Vitamin E
0 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
140 mg
Iron
7 mg
Phosphorus
425 mg
Potassium
1162 mg
Sodium
204 mg
Zinc
3 mg