Serves 6; 1 cup per serving
Tuscan Bean Soup
1 teaspoon olive oil
1/2 small red onion, chopped
1 medium rib of celery, chopped
1 medium garlic clove, minced
2 cups fat-free, low-sodium chicken broth
1 15.5-ounce can no-salt-added Great Northern beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 teaspoon dried oregano, crumbled
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon crushed red pepper flakes
2 cups spinach
1/3 cup shredded or grated Parmesan cheese
Total Fat 2.0 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.0 g
Cholesterol 3 mg
Sodium 207 mg
Carbohydrates 14 g
Fiber 4 g
Sugars 5 g
Protein 7 g
Dietary Exchanges: 1/2 lean meat, 1/2 starch, 1 vegetable
- In a large saucepan or Dutch oven, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 4 to 5 minutes, or until the onion and celery are soft.
- Stir in the broth, beans, tomatoes with liquid, oregano, thyme, and red pepper flakes. Increase the heat to medium high and bring to a simmer, stirring occasionally. Reduce the heat and simmer, covered, for 20 minutes so the flavors blend.
- Stir in the spinach. Simmer, covered, for 2 to 3 minutes, or until the spinach is wilted.
- Just before serving, sprinkle the soup with the Parmesan.
© American Heart Association