Ingredients
- 1 cup dry WHITE PEA BEANS, soaked by quick method directions (250 mL)
- 2 tbsp vegetable oil (25 mL)
- 2 large stalks celery & leafy tops, chopped
- 2 medium onions, chopped
- 1 clove garlic, minced
- 3 cups liquid (water + bean liquid) (750 mL)
- 1/2 tsp oregano (2 mL)
- 1/2 tsp basil (2 mL)
- 3 tbsp chicken broth powder or 3 bouillon cubes (50 mL)
- 1/8 tsp pepper (0.5 mL)
- 1/4 cup chopped fresh parsley (optional) (50 mL)
- 1 can tomatoes (28 oz./796 mL)
- salt to taste
Instructions
Stovetop Method:
Heat oil in large saucepan; add celery, onion and garlic. Saute 2-3 minutes. Add liquid, quick soaked beans, oregano, basil, chicken broth powder and pepper. Simmer 1-1 1/2 hours or until beans are tender. Add parsley if desired and tomatoes, breaking them up with a fork. Heat 10 minutes over high heat or until hot throughout. Serve with whole wheat bread or rolls.
Microwave Method:
Quick soak beans by microwave method directions. Combine all ingredients except oil, parsley and tomatoes in 3 quart (3 L) casserole. Cover and cook on high 7-10 minutes or until boiling. Stir, reduce to 50% power, cover and cook 20-25 minutes, stirring once, or until beans are tender. Add parsley and tomatoes. Cook on 50% power 10-15 minutes or until hot, stirring once.
Nutrition
- Carbohydrates: 43 g
- Fiber: 6 g
- Protein: 14 g