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Ingredients
- 1/3 c. whole wheat pastry flour
- 2/3 c. stock (broth)
- 3 c. boiling stock (broth)
- 1 green pepper, minced
- 1 stalk celery, minced
- 1 (14 1/2 ounce.) can tomatoes
- 1 onion, minced
- 2 c. cooked mixed beans
- 2 cloves garlic, chopped
- 2 bay leaves
- 1 teaspoon dry thyme
Directions
- Place flour in a no-stick frying pan. Cook over medium-high heat stirring constantly to roast flour. Continue stirring till the flour is medium brown. Remove the pan from heat and pour in 2/3 c. stock. Whisk till smooth.
- Transfer the flour mix to a large soup pot. Add in the boiling stock, pepper, celery, onions, tomatoes, garlic, bay leaves, and thyme. Bring to a boil, then reduce heat to simmer. Add in beans and simmer about 30 min.
- NOTE: For broth use 4 beef bouillon cubes in 3 c. water. This is a delicious soup and has no fat.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1821g | |
| Calories 305 | |
| Calories from Fat 29 | 10% |
| Total Fat 3.36g | 4% |
| Saturated Fat 1.28g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3179mg | 132% |
| Potassium 1431mg | 41% |
| Total Carbs 54.18g | 14% |
| Dietary Fiber 11.2g | 37% |
| Sugars 11.95g | 8% |
| Protein 19.59g | 31% |
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