Scallop and White Bean Soup
with snap peas and fava beans
(1 vote)
(1 vote)
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 13 h. 15 min.
Ready in
Healthy, because
Even smarter
This satisfying soup is rich in vegetable protein from the white beans and animal protein from the scallops, which are also a good source of healthy fatty acids.
Serve this soup with a toasted whole wheat baguette for added fiber.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups dried white navy bean
- 1.333 cups fresh Fava bean
- 1 ½ cups Snap pea (cut in half diagonally)
- 4 ½ cups green Asparagus (lower third peeled, halved lengthways and cut into 3-4 cm pieces)
- 4 ½ cups white Asparagus (peeled, halved lengthways and cut into 3-4 cm pieces)
- 4 cups vegetable stock
- 3 organic Limes (squeezed juice of one lime, the other 2 cut in half)
- 1 stalk Lemongrass (white and light green parts only)
- 8 Scallop (ready to cook, without shells)
- Lemon pepper
- 2 Tbsps vegetable oil
- 2 stalks fresh cilantro (leaves picked)
- 2 stalks Lemon thyme (leaves picked)
How healthy are the main ingredients?
LimePreparation steps
1.
Soak the navy beans overnight in enough water to cover. Pour off the water and bring the same quantity of fresh water to the boil in a pan. Simmer the beans for approx. 45 minutes until done.
2.
Add the fava beans and snap peas to the white beans for the last 3-4 minutes of cooking time. Drain, rinse quickly with cold water, and drain thoroughly.
3.
Bring the stock to the boil in a pan with the lime juice, lime halves and lemon grass. Season with salt and ground black pepper. Add the white asparagus and cook over a low heat for approx. 10 minutes. Add the green asparagus and simmer for a further approx. 5 minutes until done.
4.
Meanwhile season the scallops with salt and lemon pepper. Heat the oil in a pan and fry the scallops on both sides until golden brown.
5.
Add all the beans and snap peas to the stock. Heat through and check the seasoning.
6.
Place the scallops in soup bowls and pour the soup over them. Sprinkle with the herb leaves and serve.
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