Bosnian bean soup, or "Bosanska čorba od graha," is a hearty, comforting dish ideal for cold winter days or whenever you crave something warm and nourishing. Made with white beans, this soup is rich in protein, fiber, and essential nutrients. The beans are soaked overnight to soften them and reduce cooking time, ensuring a perfect texture.

The soup features a variety of vegetables like onion, garlic, carrot, potato, and red bell pepper, which add flavor, texture, and vital vitamins and minerals. Seasoned with paprika, salt, black pepper, and bay leaf, it boasts a slightly smoky and spicy flavor. For a meatier version, cubed beef or pork can be added, enhancing the soup's depth and richness.

After combining all ingredients in the pot, the soup is brought to a boil and then simmered for 1-2 hours until the beans are tender. The longer it simmers, the more flavorful it becomes. If the soup thickens too much, additional broth or water can be added to achieve the desired consistency.

Typically served hot and garnished with fresh parsley or cilantro, Bosnian bean soup can be enjoyed as a main course with crusty bread or salad, or as a starter for a larger meal. This delicious and nutritious dish is a staple in Bosnian cuisine and is perfect for any occasion.

Bosnian bean soup is a delicious, nutritious dish that's easy to make and perfect for any occasion.

Ingredients:

1- 500g dried white beans

2- 1 large onion, finely chopped

3- 3 cloves garlic, minced

4- 1 large carrot, diced

5- 1 large potato, diced

6- 1 red bell pepper, diced

7- 2 tbsp tomato paste

8- 2 tbsp vegetable oil

9- 1 tsp paprika

10- 1 tsp salt

11- 1/2 tsp black pepper

12- 1 bay leaf

13- 1 litre chicken or beef broth

14- 500g beef or pork meat, cubed (optional)

Instructions:

1- Soak the beans overnight in a large bowl of water. Drain the beans and rinse them under cold water.

2- In a large pot, heat the vegetable oil over medium-high heat. Add the diced meat (if using) and brown on all sides. Remove the meat from the pot and set aside.

3- In the same pot, add the onion and garlic and sauté until the onion is translucent.

4- Add the diced carrot, potato, and red bell pepper to the pot and sauté for a few minutes until the vegetables are slightly softened.

5- Add the tomato paste, paprika, salt, black pepper, and bay leaf to the pot and stir to combine.

6- Add the soaked beans and broth to the pot and stir everything together.

7- Bring the soup to a boil, then reduce the heat to low and simmer for 1-2 hours, or until the beans are tender.

8- If the soup is too thick, add more broth or water to thin it out.

9- Serve the soup hot, garnished with fresh parsley or cilantro if desired.

Note:

1- You can also add other vegetables such as celery or zucchini to the soup if you like.

2- You can also use canned beans instead of dried beans to save time, but make sure to drain and rinse them before using.

3- If you want a vegetarian version of this soup, you can omit the meat and use vegetable broth instead.

Nutrition Facts:

• Serving size: 1 cup (240g)
• Calories: 250
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 15mg
• Sodium: 800mg
• Total Carbohydrates: 33g
• Dietary Fiber: 9g
• Sugars: 5g
• Protein: 19g

Here are the approximate nutritional values for each ingredient:

500g Dried White Beans:

• Calories: 1640 kcal
• Protein: 98g
• Carbohydrates: 292g
• Fat: 4g
• Fiber: 108g

benefits:

• High in Fiber: Promotes digestive health and helps regulate blood sugar levels.
• Rich in Protein: Provides essential amino acids for muscle repair and growth.
• Source of Minerals: Contains iron, magnesium, and potassium, important for various bodily functions.

1 Large Onion, Finely Chopped:

• Calories: 64 kcal
• Protein: 1g
• Carbohydrates: 15g
• Fat: 0g
• Fiber: 3g

benefits:

• Antioxidant Properties: Onions contain compounds like quercetin, which help protect cells from damage.
• Anti-inflammatory: May help reduce inflammation and lower the risk of chronic diseases.
• Heart Health: Compounds in onions may promote heart health by reducing cholesterol levels.

3 Cloves Garlic, Minced:

• Calories: 13 kcal
• Protein: 0.6g
• Carbohydrates: 3g
• Fat: 0g
• Fiber: 0.2g

benefits:

• Immune Boosting: Garlic has antimicrobial properties that may help fight infections.
• Heart Health: Can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
• Antioxidant: Contains sulfur compounds that act as antioxidants, protecting against oxidative damage.

1 Large Carrot, Diced:

• Calories: 25 kcal
• Protein: 0.6g
• Carbohydrates: 6g
• Fat: 0g
• Fiber: 1.7g

benefits:

• Vitamin A: Carrots are rich in beta-carotene, which is converted into vitamin A in the body, essential for vision and immune function.
• Antioxidants: Contains antioxidants like beta-carotene and vitamin C, which help protect cells from damage.
• Fiber: Promotes digestive health and helps maintain a healthy weight.

1 Large Potato, Diced:

• Calories: 168 kcal
• Protein: 4g
• Carbohydrates: 38g
• Fat: 0g
• Fiber: 4g

benefits:

• Energy Source: Potatoes provide carbohydrates, the body's main source of energy.
• Vitamin C: Contains vitamin C, which supports immune function and collagen production.
• Potassium: Important for heart health and regulating blood pressure.

1 Red Bell Pepper, Diced:

• Calories: 37 kcal
• Protein: 1g
• Carbohydrates: 7g
• Fat: 0g
• Fiber: 2g

benefits:

• Vitamin C: Red bell peppers are high in vitamin C, an antioxidant that supports immune function and skin health.
• Vitamin A: Contains beta-carotene, important for vision and immune function.
• Antioxidants: Rich in antioxidants that help protect cells from damage.

2 tbsp Tomato Paste:

• Calories: 30 kcal
• Protein: 1g
• Carbohydrates: 7g
• Fat: 0g
• Fiber: 1g

benefits:

• Lycopene: Tomato paste is rich in lycopene, an antioxidant that may reduce the risk of certain cancers and promote heart health.
• Vitamins: Contains vitamins A, C, and K, as well as potassium and folate.
• Flavor Enhancer: Adds depth of flavor and richness to dishes.

2 tbsp Vegetable Oil:

• Calories: 240 kcal
• Fat: 28g

benefits:

• Healthy Fats: Provides unsaturated fats that support heart health and reduce inflammation.
• Vitamin E: Contains vitamin E, an antioxidant that helps protect cells from damage.
• Calorie Source: Adds energy to the dish and aids in the absorption of fat-soluble vitamins.

1 tsp Paprika:

• Calories: 6 kcal
• Carbohydrates: 1.3g
• Fiber: 0.7g

benefits:

• Antioxidant: Contains compounds like carotenoids and capsaicin, which have antioxidant properties.
• Vitamin A: Paprika is a good source of vitamin A, important for vision and immune function.
• Flavor Enhancement: Adds color and depth of flavor to dishes.

1 tsp Salt:

• Sodium: 2325 mg

benefits:

• Electrolyte Balance: Salt is essential for maintaining electrolyte balance in the body.
• Flavor Enhancer: Enhances the flavor of food and makes it more palatable.

1/2 tsp Black Pepper:

• Calories: 3 kcal
• Carbohydrates: 0.7g
• Fiber: 0.3g

benefits:

• Antioxidant: Contains piperine, which has antioxidant properties.
• Digestive Health: Black pepper may stimulate the production of digestive enzymes, aiding in digestion.

1 Bay Leaf:

• Negligible caloric value

benefits:

• Aromatic Flavor: Adds a subtle, earthy flavor to dishes.
• Digestive Aid: Contains compounds that may help improve digestion and reduce bloating.

1 Litre Chicken or Beef Broth:

• Calories: 40 kcal
• Protein: 4g
• Carbohydrates: 4g
• Fat: 1g

benefits:

• Hydration: Provides hydration, essential for overall health and well-being.
• Nutrient Boost: Contains vitamins, minerals, and amino acids from the simmered bones and vegetables.

500g Beef or Pork Meat, Cubed (Optional):

• Calories (Beef): 840 kcal
• Protein: 88g
• Fat: 56g
• Calories (Pork): 860 kcal
• Protein: 92g
• Fat: 52g

benefits:

• Protein: Provides essential amino acids necessary for muscle repair and growth.
• Iron: Beef is a good source of iron, important for oxygen transport in the blood.
• Satiety: Meat adds flavor and protein, helping to make the dish more satisfying and filling.

These values are approximate and can vary based on factors such as the specific type and brand of ingredients used.

Bosnian bean soup is a great source of protein, fiber, and other important nutrients. It is a filling and satisfying meal that will keep you full for hours. Enjoy!