Bean-Orange Soup
A bean and orange soup that scores high with only slightly over 200 calories, very little fat, but complex carbohydrates.
Ingredients
- 80 g dried white beans
- 1 bay leaf
- 0.5 tsp Fennel seeds
- 100 g shallots (3 shallots)
- 100 g celery stalks (1 stalk)
- 300 g small organic oranges (2 small organic oranges)
- 80 g duck breast fillet
- 100 ml classic vegetable broth
- 3 sprigs tarragon
- Salt
- Pepper
Instructions
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1.
Cover the beans with 250 ml cold water and soak for at least 12 hours.
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2.
Add the beans and soaking liquid to a pot. Add 200 ml water and bring to a boil; skim off the foam with a slotted spoon.
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3.
Add bay leaf and fennel to the beans. Cook covered over low heat for 20 minutes.
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4.
Meanwhile, peel and dice the shallots into small cubes. Wash, trim, and if necessary de-pear the celery stalks, then cut into about 5 mm thick slices.
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5.
Wash one orange hot and dry rub it. Thinly peel 2/3 of the zest with a microplane and cut crosswise into very fine strips.
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6.
Then peel the orange so that the white pith is removed as well. Cut the orange segments between the membranes, catching the juice. Halve the second orange and squeeze out the juice.
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7.
Add half of the orange zest strips, shallot cubes, and celery slices to the beans and continue cooking covered over low heat for another 20 minutes.
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8.
Remove the skin from the duck breast. Add vegetable broth and duck breast to the beans and cook covered over low heat for 15–20 minutes until done.
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9.
Meanwhile wash and dry shake tarragon. Pick off the leaves, set aside some, and chop the rest.
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10.
Take bay leaf and duck breast out of the bean‑vegetable mix. Season the duck breast with salt and pepper and wrap in foil.
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11.
Puree the bean‑vegetable mixture in broth. Add orange juice and orange segments to the soup and heat. Stir in chopped tarragon and season with salt and pepper.
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12.
Slice the duck breast thinly, adding the released meat juices to the soup. Serve portions of soup with duck slices on top. Garnish with remaining orange zest strips and tarragon leaves.
