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Greek "Fasoláda" Soup with large pieces of white beans and carrots, no sugar and low GI

A delightful culinary discovery Low GI because white beans have a GI of 35 and cooked carrots have a GI of 45. And with the fiber from tomatoes and leeks, the overall GI decreases. My whole family loved it, and my daughter even went back for seconds, despite initially being skeptical of the soup!

Vegetarian Soup Vegan Low GI Public
Course: Starter
Preparation time: 10 minutes
Cooking time: 40 minutes
Energy: 47 kcal / serving

Instructions

  • 1.   - 1 leek, white part only
    - 4 carrots, cut into small pieces
    - 1 large can of crushed tomatoes
    - 1 can of drained white beans
    - 1 onion and 1 garlic clove (from @picardsurgeles to save time)
    - salt and pepper
    - coriander or parsley
  • 2.   Cook the leek, carrot, onion, and garlic in a frying pan with a little olive oil for 10 minutes.
  • 3.   In a large pot, combine the can of tomatoes, vegetables from the frying pan, white beans, salt, pepper, and 2 glasses of water. Cook over low heat for 30 minutes.
  • 4.   Serve with herbs, and you can even add feta cheese.
  • 5.   Normally, you would add 2 celery stalks, but I didn't have any. Personally, I found it delicious as is.
  • 6.   As a side dish, serve sardines on crackers.

Ingredients for servings

  • 1 leek white
  • 4 carrots
  • 1 large canned crushed tomatoes
  • 1 canned white beans (drained weight)
  • 1 onion
  • 1 garlic clove
  • salt (according to taste)
  • pepper (according to taste)
  • parsley (according to taste)

Rates

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    47 kcal
    2 %
  • Fat
    0,25 g
    0 %
  • of which saturated
    0,07 g
    0 %
  • Carbohydrates
    8,06 g
    3 %
  • of which sugar
    5,96 g
    7 %
  • Protein
    1,21 g
    2 %
  • Fibers
    2,88 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.