Beans and Greens Soup

The beans in this recipe will be a good source of fiber and lean protein. Crusty whole-grain rolls and fresh fruit salad pair especially well with this hearty soup.

Prep time: 15 minutes

Nutrition Facts

Serving Size: 1 1/2 cups

  • Calories 55
  • Carbohydrate 32 g
  • Protein 14 g
  • Fat 6 g
  • Saturated Fat 0.9 g
  • Sugars 8 g
  • Dietary Fiber 12 g
  • Cholesterol 0 mg
  • Sodium 235 mg

This Recipe Serves 2

Ingredients

2 teaspoons olive oil
3 small green onions, finely sliced
1/2 medium rib of celery, finely chopped
10 ounces frozen chopped spinach, thawed and squeezed dry
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 cup fat-free, low-sodium chicken broth
2 tablespoons snipped fresh parsley
1/4 teaspoon dried marjoram, crumbled
1/8 teaspoon cayenne
1/8 teaspoon ground nutmeg
2/3 cup canned no-salt-added white beans, such as navy beans, drained and rinsed

Instructions

  1. In a medium nonstick saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions and celery for 4 to 5 minutes, or until the celery is tender-crisp, stirring occasionally. Stir in the spinach. Cook for 2 to 3 minutes, or until any liquid has evaporated and the mixture comes away from the side of the skillet, stirring frequently.
  2. Stir in the remaining ingredients except the beans. Increase the heat to medium high and bring to a boil, covered. Reduce the heat and simmer, covered, for 10 minutes, or until the flavors blend and the vegetables are tender.
  3. Stir in the beans. Cook, uncovered, for 1 minute, or until the beans are hot. For a thicker broth, increase the heat to medium when you add the beans. Cook, partially covered, until some of the liquid evaporates and the soup is the desired consistency.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 1 Starch, 3 Vegetable, 1 Lean Meat, 1/2 Fat

From Diabetes and Heart Healthy Meals for Two by The American Diabetes Association and The American Heart Association

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