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Cream Lima Bean Soup

Serves 4

Beans are the best source of protein and complex carbohydrates mainly soluble and insoluble fiber, with very little fat. Beans have approximately 15 grams of fiber per cup. If you need 2,000 calories each day, you should try to include 28 grams of dietary fiber. This means that with just 1 serving of this recipe, which has soymilk (1.3 grams of fiber/100g or 3.5 oz or almost ½ cup) served with a couple of pieces of wholegrain bread constitutes 7 grams of fiber in just one meal! There are a wide variety of beans to choose from: garbanzo bean (chick peas), kidney beans, soy beans, lima beans, red lentils, green lentils, brown lentils, black beans, broad beans, red beans, butter beans, haricot beans (baked beans), mung beans and yellow split peas to name a few.

Ingredients:

1 cup dry Lima beans    
1 tbsp. butter
1 cup homemade soy bean milk    
1 tsp. salt

Method:

Wash dried beans very well in several washes of water. Soak the beans overnight. The next day, place the beans along with the water used for soaking in a pot over low heat. Simmer slowly for three hours or longer if necessary to make them soft. When hard water is used, the beans cook more slowly. Rub the beans through a coarse fruit sieve, add the milk, butter, and salt, and water to make one quart of soup.

This recipe may be followed in making soup from any beans or dried peas, but care should be taken to be sure that the beans are thoroughly done. Many do not cook them long enough, and other beans cook still more slowly than limas. Green split peas are especially good made into soup, as the flavour is quite different from that of beans, making it an entirely different dish, but just as nutritious.