White Bean Veggie Soup

Wednesday, 20 January 2010 17:25

January is fiber and bean month.  I say this because it is also a month when many diet and exercise resolutions are made.  Beans are one of the most heart-healthy foods.  They are high in complex carbohydrates, protein, dietary fiber and iron.  There is less than two percent fat in dry beans and no cholesterol.  Including more beans in your diet is a natural way to increase fiber in your diet. 

1c. chopped onion
½ c. sliced celery
1 c. carrots, sliced
2 t. minced garlic
1 t. vegetable oil
3 c. cooked white beans, drained and rinsed, divided in half
3 ½ c. fat-free reduced-sodium chicken broth
2 c. broccoli florets
1 t. dried oregano
1 t. dried basil
¼ t. ground thyme leaves
¼ t. ground allspice
Black pepper, to taste
1 c. frozen spinach 

Heat a large soup pan over high heat and add oil.  Sauté the onion, celery, carrots and garlic until lightly golden. About 3 minutes.  Add half the beans, chicken broth, broccoli and herbs to the soup pan and bring to a boil.  Reduce heat to a simmer and cook until the broccoli is tender, about 5 minutes.

While soup is cooking, process the remaining beans in a food processor or mash them until smooth.  Stir the pureed beans and spinach into the soup. Simmer until hot, about 2 minutes.  Serve hot in soup bowls.

Serves 6, 1 ½ c. per serving

Diabetic exchanges:  bread & starch 2; lean meat 1

Nutrition Information:  211 calories, 4g. total fat, 0g saturated fat, 16mg cholesterol, 217mg sodium, 30g carbohydrates, 8.5g dietary fiber, 5g sugars, 16g protein, 4mg iron, 109mg calcium, 31.3mg vitamin C 

Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Source:  Food and Health Communications