Recipes

Bean Soup Jokai Style

Serves 6

2 teaspoons olive oil
3 cloves garlic, minced
1 large onion, diced
1 cup chopped celery
2 medium parsnips, chopped
2 medium carrots, chopped
2 cans cannelini beans (or other white bean), drained and rinsed
4 1/2cups vegetable broth*
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon liquid smoke
1 cup chopped vegetable Canadian bacon (optional)

Heat olive oil in non-stick Dutch oven over medium-high heat. Add garlic, onion, and celery, cooking until softened. Add parsnips and carrots. Cook until softened, adding vegetable broth to prevent sticking. Add remaining ingredients. Simmer for 10 minutes. Serve with crusty bread or a fruit salad.

*For a lower sodium soup, replace some or all of the vegetable broth with water.

Per serving (with vegetable bacon): 267 calories; 10.5 g protein; 37 g carbohydrate; 10 g fat; 9 g fiber; 85 mg calcium; 1402 mg sodium; calories from protein: 14%; calories from carbohydrates: 54%; calories from fats: 32%
Per serving (without vegetable bacon): 193 calories; 8 g protein; 36 g carbohydrate; 3 g fat; 8.5 g fiber; 80 mg calcium; 1051 mg sodium; calories from protein: 15%; calories from carbohydrates: 72%; calories from fats: 13%

Recipe from Best in the World II, Jennifer Keller, R.D., editor.

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