5-Ingredient Creamy White Bean and Garlic Soup

• 分量: 4 servings
• 総時間: 25 minutes

材料

4 cloves garlic, unpeeled

3 tablespoons (45 ml) extra-virgin olive oil

1 (15-ounce) can white beans, such as cannelini

1 1/2 cups (260 ml) homemade chicken stock or vegetable stock or store-bought low-sodium chicken or vegetable broth, plus extra as needed

1 tablespoon minced fresh parsley, tarragon, or chives

1 tablespoon (15 ml) lemon juice

Kosher salt to taste

Freshly ground black pepper to taste

手順

In an empty medium saucepan, toast whole unpeeled garlic cloves over medium heat, stirring occasionally, until fragrant and skins are just beginning to brown, about 5 minutes. Transfer garlic to a cutting board and let cool in skins until cool enough to handle, about 5 minutes.

Once cool enough to handle, peel garlic and roughly chop. In now-empty saucepan, heat oil and chopped garlic over medium heat until edges of garlic bubble and just begin to turn golden, 3 to 5 minutes. Add beans with their liquid, along with chicken or vegetable stock/broth. Bring to a simmer and cook over medium-low heat, stirring occasionally, until beans begin to break down, 5 to 7 minutes.

Use a potato masher or immersion blender to mash soup until mostly smooth. (Alternatively, process soup in a traditional blender until mostly smooth, about 2 minutes, then return to saucepan.) Adjust consistency with additional broth as needed. Off heat, stir in parsley and lemon juice, and season with kosher salt and pepper to taste. Serve.

栄養

• カロリー: 242 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 0 g
• コレステロール: 2 mg
• ナトリウム: 534 mg
• 炭水化物総量: 27 g
• 食物繊維: 6 g
• 糖質総量: 1 g
• タンパク質: 10 g