Healthy Recipes: White Bean and Spinach Soup
| Issue 469
A Bowl of Cancer Prevention
White Bean and Spinach Soup
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.
Makes 6 servings.
Per 1? cup serving: 199 calories, 4 g total fat (<1 g saturated fat),
32 g carbohydrate 10 g protein, 4 g dietary fiber, 85 mg sodium.
- 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.
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