Zuppa di Fave

Zuppa di Fave is a traditional Italian fava bean soup that showcases the earthy flavors of fava beans and fresh herbs, perfect for a comforting meal. This vegan soup is not only rich in protein but also vibrant with the taste of seasonal vegetables.

Ingredients

• Dried fava beans - 150 grams
• Extra virgin olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 750 milliliters
• Bay leaf - 1
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. Rinse the dried fava beans under cold water and soak them in water for at least 4 hours or overnight.
2. Drain the soaked fava beans and set aside.
3. In a large pot, heat the olive oil over medium heat and add the diced onion, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
4. Add the minced garlic and cook for an additional minute until fragrant.
5. Stir in the soaked fava beans, vegetable broth, and bay leaf. Bring to a boil, then reduce the heat and let it simmer for 30-35 minutes until the beans are tender.
6. Remove the bay leaf, and using an immersion blender, blend the soup to your desired consistency (smooth or chunky).
7. Season with salt, black pepper, and stir in the chopped parsley and lemon juice just before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.75 L

Health Benefits

• High in protein and fiber, promoting digestive health.
• Rich in vitamins and minerals, supporting overall wellness.

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