Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Navy Bean | 1/2 cup (91g) cooked | 127 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cup Small white beans, (navy beans etc.)
- 6 cup Cold water, (for soaking the beans)
- 1 tbl Olive oil
- 3 Onions, chopped
- 3 stalk celery, chopped
- 3 Garlic cloves, minced, up to 4
- 3 Carrots, chopped
- 6 1/2 cup Water
- 2 Potatoes, peeled & cut in small chunks
- 1 Bay leaves, up to 2
- 1 tsp Dried thyme, to taste
- 1 tsp Cumin, to taste, up to 2
- 1 can (28 oz) crushed tomatoes
- 2 tbl Tomato paste
- Salt & pepper, to taste
- 1/4 cup Fresh cilantro, minced, up to 1/2, up to
Directions
Soak beans in cold water overnight.Drain & rinse well.
Heat oil in a large heavy-bottomed soup pot.
Saute onions & celery 5 minutes until golden.
Add garlic & carrots & saute 5 minutes longer.
Add water, beans, potatoes, bay leaves, thyme & cumin.
Bring to a boil, reduce heat & simmer partly covered for 1 hour.
Add tomatoes, tomato paste, salt & pepper.
Cook 1/2 hour longer, until beans are tender.
Stir in cilantro.
If soup is too thick, thin with a little water.
Reheats and/or freezes well.
Category:Israeli Recipes
Category:Israeli Soups