White Bean and Spinach Soup - 32g Carbs, 4g Fiber
From: American Institute for Cancer Research
A Bowl of Cancer Prevention
The balance of beans, vegetables and pasta make this soup warm and satisfying without being over filling. Beans provide folate and fiber, essential for healthy digestion. Carrots are packed with the potent antioxidant, beta-carotene. Rich red tomatoes and bright green spinach provide more color, flavor and nutrients for a complete cancer-fighting dish.
1 Tbsp extra virgin olive oil
3 cloves garlic, minced
1 medium carrot, halved and thinly sliced
1/2 medium onion, diced finely
4 1/2 cups low-sodium vegetable stock
1 (14-oz can) no-salt added diced tomatoes (fresh may be substituted)
1 (14-oz can) no-salt added cannellini beans (any white bean may be substituted)
1/2 tsp rosemary
1 tsp dried Italian seasoning
Dash freshly ground pepper
Dash red pepper flakes (optional)
4 oz small whole-wheat pasta shells
4 cups baby spinach leaves
4 tsp shredded Parmesan cheese
In a large skillet heat oil over medium-high heat. Sauté garlic, carrots, and onions until the carrots are soft, about 5 minutes.
Add stock, tomatoes, beans, rosemary, Italian seasoning, and pepper to skillet. Bring to boil.
Add shells and cook 14 minutes. If soup is too thick simply add a bit more stock.
Stir in spinach and continue cooking until wilted.
Serve in soup bowls and sprinkle Parmesan on top.
Servings: 6
Serving Size: 1 1/3 cups
Nutrition per Serving: 199 Calories, 4g Total Fat, <1g Saturated Fat, 10g Protein, 32g Carbs, 4g Dietary Fiber, 85mg Sodium
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