5-Ingredient Creamy White Bean and Garlic Soup

• จำนวนที่เสิร์ฟ: 4 servings
• เวลารวม: 25 minutes

ส่วนผสม

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

วิธีทำ

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.

ข้อมูลโภชนาการ

• แคลอรี่: 242 kcal
• ไขมันทั้งหมด: 11 g
• ไขมันอิ่มตัว: 2 g
• ไขมันไม่อิ่มตัว: 0 g
• คอเลสเตอรอล: 2 mg
• โซเดียม: 534 mg
• คาร์โบไฮเดรตทั้งหมด: 27 g
• ใยอาหาร: 6 g
• น้ำตาลทั้งหมด: 1 g
• โปรตีน: 10 g