White Bean Veggie Soup
1 cup chopped onion
1/2 cup sliced celery
1 cup carrots, sliced
2 tsp minced garlic
1 tsp vegetable oil
3 cups cooked white beans, drained and rinsed, divided in half
3-1/2 cups fat-free reduced-sodium chicken broth
2 cups broccoli florets
1 tsp dried oregano
1 tsp dried basil
1/2 tsp ground thyme leaves
1/4 tsp ground rosemary or minced leaves
Black pepper, to taste
1 cup frozen spinach leaves
Heat a large soup pan over high heat and add oil. Saute the onion,
celery, carrots, and garlic in oil until lightly golden, about 3
minutes. Add half the beans, chicken broth, broccoli florets, and
herbs to the soup pan and bring to a boil. Reduce the 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. Each 1-1/2 cup serving: 211 calories, 4 g fat, 0 g saturated
fat, 16 mg cholesterol, 217 mg sodium, 30 g carbohydrate, 8.5 g fiber,
5 g sugars, 16 g protein.
Diabetic Exchange: 2 starch, 1 lean meat.
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