Directions:
- To prepare the beans:
- Soak beans in 4 cups water for 6-8 hours.
- Drain the soaking water from the beans. Rinse and swish beans in fresh water several times and discard rinse water. This helps reduce gassiness of beans.
- Put beans in a pot large enough so it is only half full. Add enough water to the pot so it comes to an inch or so above the beans.
- Boil beans on high heat. To reduce gassiness even further, you can scoop off and throw away the white foam that forms on top of the water.
- Add more water if you need to so the beans are always under at least 1 inch of water.
- Turn heat down to low so the beans are barely bubbling. Cover the pot and cook beans until very tender (1 1/4 to 2 hours).
- To further reduce gas and help digestion, you may want to add 1 teaspoon of savory or ground fennel to the beans during cooking.
- To prepare the soup:.
- Drain beans and save cooking water. Add enough water or broth to total 12 cups of liquid.
- Add onion and broccoli to beans and simmer on medium/low heat for 20 minutes.
- Add the rest of the ingredients (except gomashio) and cook 20 minutes longer on medium heat.
- If desired, blend 4 cups of the soup, then add it back in with the rest of the soup.
- Serve hot and enjoy. Sprinkle with gomashio if desired.
- Keeps 5-7 days in fridge or may be frozen.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 88.54 Kcal (371 kJ) | ||
| Calories from fat | 24.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.69g | 4% | |
|---|---|---|---|
| Sodium | 600.43mg | 25% | |
| Potassium | 241.71mg | 5% | |
| Total Carbs | 12.46g | 4% | |
| Sugars | 2.22g | 9% | |
| Dietary Fiber | 4.08g | 16% | |
| Protein | 4.88g | 10% | |
| Vitamin C | 27.7mg | 46% | |
| Iron | 1.1mg | 6% | |
| Calcium | 80.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 25.57 Kcal (107 kJ) | ||
| Calories from fat | 7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.78g | 4% | |
|---|---|---|---|
| Sodium | 173.42mg | 25% | |
| Potassium | 69.81mg | 5% | |
| Total Carbs | 3.6g | 4% | |
| Sugars | 0.64g | 9% | |
| Dietary Fiber | 1.18g | 16% | |
| Protein | 1.41g | 10% | |
| Vitamin C | 8mg | 46% | |
| Iron | 0.3mg | 6% | |
| Calcium | 23.3mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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