If you are looking for a light recipe, but at the same time tasty and nutritious, the Light Soup with Broad Beans, Artichokes, and Onions is the perfect choice. With only 350 calories per serving, this dish is perfect for anyone looking for a meal that is both healthy and satisfying.
Thanks to its quick preparation, taking just 20 minutes to be ready to cook, followed by about 45 minutes of cooking time, this soup is also ideal for those who have little time but do not want to compromise on the taste and quality of their diet.
The combination of fresh broad beans with the characteristic flavor of artichokes and the sweet aroma of onions creates a surprisingly harmonious and balanced union. It is a recipe that always succeeds in my family during seasonal changes when we desire something warm without feeling too heavy.
Recipe Notes
- DIFFICULTY LEVEL: easy to prepare
- ADVANTAGES: light and nutritious
- DISADVANTAGES: long cooking time
- PREPARATION: quick in 20 minutes
- NUTRITIONAL INFORMATION: 350 calories per serving
- IDEAL FOR: a light and healthy dinner
Notes on the Recipe Ingredients
Let’s explore the key ingredients of this delicious Light Soup with Fava Beans, Artichokes, and Onions.
- Shelled fava beans: Rich in proteins, they add creaminess and a spring touch.
- Large onions: Provide natural sweetness and depth to the broth’s flavor.
- Artichokes: Bring a slightly bitter note that balances the sweetness of the fava beans and onions.
- Olive oil: Used in moderation, it adds shine and enriches the flavors.
- Celery: Adds freshness and crunchiness, essential for the aromatic base.
- Lemon: A touch of juice or zest brightens the dish with citrus liveliness.
- Salt: Essential to enhance all the flavors of the natural ingredients.
Nutritional Values of the Legume and Vegetable Dish
This recipe is a healthy and nutritious option for those looking for a light yet flavorful meal. Here are some key points regarding its nutritional value:
- Shelled broad beans: Provide plant-based proteins, fibers, B vitamins, and minerals such as iron and magnesium, essential for energy and blood health.
- Large onions: Are a good source of vitamin C, antioxidants, and sulfur compounds, beneficial for the immune system and disease prevention.
- Artichokes: Rich in fiber, they aid in digestion and blood sugar control. They also offer prebiotics that promote intestinal health.
- Olive oil: Contributes with “good” monounsaturated fats, important for heart health.
However, it is important to moderate the use of olive oil to keep the total calories (350 kcal per serving) in balance with individual dietary goals.
Light Fava Bean, Artichoke, and Onion Soup: Easy & Tasty Recipe
Ingredients
- 400 g Shelled broad beans
- 200 g Large onions
- 6 Artichokes
- 1 glass Olive oil preferably extra virgin
- 1 rib Celery
- 1 Lemon for the acidulated water
- Salt
Instructions
- Soak the fava beans in cool water to soften them.
- Clean the artichokes, removing the tougher outer leaves and cut the stems. Cut them into wedges and soak them in water acidulated with the juice of a lemon to prevent them from blackening.
- Coarsely chop the onions and celery. Place the mince in a saucepan.
- Add the fava beans and artichokes to the pot.
- Pour extra virgin olive oil and plenty of water (about 100 cl) into the pot.
- Season with salt to taste and bring the soup to a simmer, stirring occasionally.
Notes
Tasty Variations for a Spring Soup
Exploring variations of this dish allows you to adapt it to personal tastes and dietary needs. One possibility is to replace the broad beans with fresh peas, which provide a sweet flavor and a slightly different texture. For those who desire a more rustic touch, adding diced potatoes can transform the dish into a heartier and more nutritious version.
Spice lovers can also find satisfaction by adding rosemary or sage during cooking to further enhance the aroma and taste. Alternatively, adding a few leaves of fresh mint just before serving will give the preparation a surprising freshness.
Finally, for those who do not want to give up a creamy touch even in light recipes, it is possible to mix the soup with a spoonful of ricotta or natural Greek yogurt at the time of plating, ensuring softness without weighing it down.
Frequently Asked Questions
Some frequently asked questions from our readers.
How can I prevent artichokes from turning black during preparation?
To prevent artichokes from turning black, it is recommended to soak them in acidulated water with the juice of a lemon after cutting them into wedges.
How much water should I use to soften the broad beans?
You can soak the broad beans in about 100 cl of fresh water to soften them before preparation.
How much salt should I add to the light soup with broad beans, artichokes, and onions?
You can salt the soup to taste, adjusting the amount of salt according to your personal preferences.
