Egyptian-style bean soup recipe

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  • Serves 4
  • 12 hrs 05 mins to prepare and 1 hr 20 mins to cook
  • 102 calories / serving
  • Freezable
  • Healthy
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Heat the olive oil in a pan and cook the onion slowly until softened and deep gold. Stir in the garlic and spices, then add the beans and cover with the water. Bring to the boil. Skim, turn down the heat, cover and simmer very gently for around 60 minutes until the beans are tender.

If desired, you can liquidise the beans in a blender or simply crush them in the pan with a potato masher for a chunkier texture. Season and stir through the parsley and lemon juice before serving. 

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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  • Ingredients

  • 300g white dried beans, soaked for 48 hours
  • 1tbsp olive oil
  • 1 onion, peeled and finely sliced
  • 2 garlic cloves, finely sliced
  • ½tsp turmeric
  • ½tsp ground cumin
  • ¼tsp cayenne pepper
  • 1.5-2 litres water
  • salt
  • pepper
  • 2tbsp parsley, chopped
  • juice of 1 lemon
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  • Energy 430kj 102kcal 5%
  • Fat 3.4g 5%
  • Saturates 0.5g 3%
  • Sugars 3.2g 4%
  • Salt 0.3g 4%

of the reference intake
Carbohydrate 13.3g Protein 5.3g Fibre 4.6g

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