Italian Peasant Soup with Cabbage, Beans and Cheese - 38g Carbs, 12g Fiber
From: EatingWell.com VIA WebMD
A well-stocked pantry is a good starting point for making a hearty
homemade soup like this one. Just add some fresh vegetables, bread
and cheese and you've got dinner (and tomorrow's lunch).
Special Health Consideration(s):
High Calcium − Healthy Weight − Diabetes Appropriate − Heart Healthy −
Low Sat Fat − High Fiber − Low Calorie
To Make Ahead: Prepare through Step 2. Cover and refrigerate for
up to 2 days. Reheat on the stovetop.
Servings: 8
Serving Size: 1 cup each
Total Time: 40 minutes
Prep Time: 30 minutes
2 19oz OR 15 1/2 oz cans cannellini beans, rinsed, divided
3 Tbsp extra-virgin olive oil, divided
1 medium onion, halved and sliced
4 cups shredded Savoy cabbage (1/2 medium head)
3 cloves garlic, minced, plus 1 clove garlic, halved
3 (14 1/2 oz cans) reduced-sodium chicken broth OR
5 1/4 cups vegetable broth
Freshly ground pepper to taste
8 1/2-inch-thick slices day-old whole-wheat country bread
1 cup grated fontina cheese or 1/2 cup Parmesan cheese
1. Mash 1 1/2 cups beans with a fork.
2. Heat 1 teaspoon oil over medium heat in a Dutch oven or soup pot.
Add onion and cook, stirring often, until softened and lightly browned,
2 to 3 minutes. Add cabbage and minced garlic; cook, stirring often,
until the cabbage has wilted, 2 to 3 minutes. Add broth, mashed beans
and whole beans; bring to a simmer. Reduce heat to medium-low, partially
cover and simmer until the cabbage is tender, 10 to 12 minutes. Season
with pepper.
3. Shortly before the soup is ready, toast bread lightly and rub with
the cut side of the garlic clove (lightly or heavily depending on taste). Divide toast among 8 soup plates. Ladle soup over the toast and sprinkle
with cheese. Drizzle about 1 teaspoon oil over each serving. Serve
immediately.
Servings: 8
Serving Size: 1 cup each
Nutrition per Serving:
303 Calories, 11g Fat, 4g Saturated Fat, 5g Mono unsaturated Fat,
19mg Cholesterol, 16g Protein, 38g Carbs, 12g Fiber, 580mg Sodium,
474mg Potassium
Nutrition Bonus: 47% dv fiber, 245 mg calcium (25% dv), 69 mcg folate (17% dv)
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1 lean protein, 1 1/2 fat
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