How to make a simple lean bean soup at home? TOP 4 recipes with photos. Cooking Tips and Chefs' Secrets. Video recipes.
There is very little time left before the onset of Lent, which means that those who observe it need to stock up on recipes for lean dishes. And their choice is huge. In this material, he learns TOP-4 recipes for making lean bean soup. Beans are a vegetable protein, therefore, in a lean diet, they are a good substitute for meat (animal protein). Bean dishes are also valued for their benefits, affordability, and satiety.
Cooking Tips & Chef Secrets
- Lean bean soup is well absorbed by the body and normalizes the functioning of the gastrointestinal tract. The most common types of beans are dried red and white. Beans are also used for cooking, but most often in the summer. Sometimes canned beans are used for dishes when you need to cook quickly.
- Dried beans take a long time to cook, so you need to prepare them in advance. To do this, they must be poured with cold water and left overnight so that the beans are saturated with moisture and soften. At the same time, do not keep them in water for more than 10 hours, otherwise the fermentation process will begin. If the room is hot, put the beans in the refrigerator to prevent them from disappearing. Soaking the beans is still necessary so that all substances that are not absorbed by the body - oligosaccharides - come out of it. For the same reason, be sure to pour out the water after soaking, because it contains harmful substances.
- For cooking, pour the beans with water in a 1: 3 ratio. In this case, after 5 minutes of cooking, drain the first water and replace with fresh water. If harmful substances remain in the beans after soaking, during this time they will get rid of them.
- Bean fruits will soften faster if they are salted after 40 minutes of boiling. salt slows down the cooking process.
Canned Bean Soup
Lean Bean Soup is a very quick and easy recipe. It is suitable not only for fasting people and those on a diet. He will especially help out busy housewives, and when there is not a lot of time for cooking.
- Caloric content per 100 g - 189 kcal.
- Servings Per Container - 3-4
- Cooking time - 45 minutes
Ingredients:
- Canned white beans in tomato - 1 can
- Potatoes - 3 pcs.
- Tomatoes - 5 pcs.
- Herbs and herbs to taste
- Carrots - 1 pc.
- Vegetable oil - 2-3 tablespoons
- Salt to taste
- Bulb onions - 1 pc.
- Garlic - 1 clove
- Ground black pepper - to taste
Making Canned Bean Soup:
- Peel the onion, wash and chop a quarter into rings. Pour oil into a frying pan, heat it up and send it to sauté until transparent.
- Peel the carrots, wash, grate and add to the onion. Continue sautéing the vegetables for 5 minutes.
- Wash the tomatoes, chop them into cubes and add to the pan. Season with salt and pepper. Stir and simmer for 10 minutes to allow the liquid to boil slightly.
- Peel the potatoes, wash, cut into small cubes and send to the saucepan. Pour in water, boil and cook for 5 minutes.
- Then place the vegetable-fried beans in a saucepan. Continue simmering the canned bean soup in the tomato sauce, covered over low heat for 5 minutes.
- Season the finished tomato soup with beans with chopped garlic and herbs.
Red bean soup
Hot Lean Red Bean Soup is delicious, rich and satisfying. In addition, the dish is good because it is available for a daily diet at any time of the year.
Ingredients:
- Beans - 400 g
- Onions - 1 pc.
- Carrots - 1 pc.
- Tomatoes - 1 pc.
- Potatoes - 4 pcs.
- Vegetable oil - 2 tablespoons
- Bay leaf - 1 pc.
- Salt to taste
- Ground black pepper - a pinch
- Greens to taste
Making Lean Red Bean Soup:
- Rinse the beans, cover with water and leave overnight. Drain, pour fresh and cook until cooked for 40-50 minutes.
- Heat vegetable oil in a frying pan and send onion chopped into half rings with carrots grated on a coarse grater. Saute the vegetables for 5 minutes, stirring until golden brown.
- Boil water in a saucepan and lower the previously peeled and diced potatoes.
- After 5 minutes, send the sautéed vegetables to the pan, and after another 10 minutes, add the boiled beans. Continue cooking the lean bean soup for 10 minutes.
- Cut the tomatoes into cubes and place in a saucepan. Add bay leaf, season with salt and pepper and cook bean soup for 10 minutes.
- Serve Lean Red Bean Soup with finely chopped herbs.
White bean soup
A hearty and nutritious lean white bean bean soup, perfect for a vegetarian lunch. It has a very rich taste and will be relevant not only during fasting, but at any other time of the year for a family dinner.
Ingredients:
- White beans - 150 g
- Carrots - 1 pc.
- Bulb onions - 1 pc.
- Potatoes - 4-5 pcs.
- Dill - 0.5 bunch
- Salt to taste
- Ground black pepper - a pinch
- Vegetable oil - for frying
Making Lean White Bean Soup:
- Fill the beans with cold water for several hours. Then rinse well, cover with cold water and cook over the fire. When the beans are done, tip them over a sieve to drain the liquid.
- Peel the onions and carrots, wash and cut into cubes. Heat oil in a skillet and send vegetables. Fry the onions and carrots over medium heat until golden brown.
- Peel the potatoes, wash, cut into cubes and send to the pan. Cover it with water and boil.
- After 10 minutes of boiling, add the frying to the pan and continue cooking the lean soup until the potatoes are tender.
- 10 minutes before the end of cooking, add boiled beans to the soup, salt and pepper.
- Add finely chopped dill to the prepared soup, turn off the heat and leave the white bean soup to infuse under the lid for 15 minutes.
Green Bean Soup
Lean green bean soup with vegetables is a delicious vegetarian colorful dish with a delicate aftertaste. This miracle of cooking satiates, while not weighing down the stomach. Therefore, it is ideal for both children and adults.
Ingredients:
- Green beans - 500 g
- Carrots - 1 pc.
- Bulb onions - 1 pc.
- Sweet red pepper - 1 pc.
- Tomatoes - 2 pcs.
- Parsley - a bunch
- Vegetable oil - 3 tablespoons
- Water - 2 l
- Salt to taste
- Ground black pepper - to taste
Cooking green bean soup with vegetables:
- Peel the onions and carrots, wash and cut into small cubes 7-8 mm in size.
- Remove the stalks and seeds from the bell peppers and cut into cubes like the previous vegetables.
- Pour vegetable oil into a skillet or non-stick pan with a thick bottom, heat and put chopped onions with carrots and bell peppers. Simmer vegetables for 5 minutes, stirring occasionally.
- Pour hot water into a saucepan, boil, remove the foam from the surface of the liquid with a slotted spoon and cook for 2 minutes.
- Peel the bean pods from tough veins, cut into 3-4 pieces 2.5-3 cm long and add to the saucepan.
- Wash the tomatoes, cut them and put them in the soup immediately. Cook the green bean soup with vegetables for 5 minutes.
- Wash the parsley, chop finely and season the soup. Season with salt and pepper, cover the pot and cook over medium heat for 2 minutes.
- Turn off the stove and leave the green bean soup with vegetables to infuse for 10 minutes.
