You’ll Love This: Escarole and White Bean Soup

GrandmaEscaroleBeans-500x295by Greta Berskin,MS, RD, ShotRite

Prep time: 15 minutes, Cook time: 35 minutes

1 tbsp Imported olive oil

1 large onion, finely chopped

3 medium carrots, peeled and thinly sliced

2 celery stalks, finely chopped

1 tbsp. minced garlic

2 tsp. no-salt-added Italian seasoning

1 (14.5-oz.) can no-salt-added diced tomatoes, drained

6 cups reduced-sodium chicken or vegetable broth

1 tbsp. fresh lemon juice

2 (15-oz.) cans cannellini beans, rinsed and drained

1 head of escarole, trimmed, coarsely chopped

Shredded Asiago (optional)

Preparation

  1. In a large pot heat oil over medium heat. Add onion, carrots and celery; cook and stir 5 to 8 minutes or until vegetables soften. Add garlic and seasoning; cook 1 to 2 minutes.
  1. Add tomatoes, broth and lemon juice; bring to boiling. Reduce heat; simmer 15 to 20 minutes, stirring occasionally. Stir in beans; cook 2 minutes. Gradually add escarole; cook and stir 3 minutes or until just wilted.
  1. Ladle soup into bowls, top with Asiago (if desired), and serve.

Serves 10

Per serving: 105 calories, 2g fat, 0g saturated fat, 0mg cholesterol, 235mg sodium, 17g carbohydrate, 6g fiber, 6g protein

Make it a meal: Serve with toasted whole-grain bread and assorted fresh fruit.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s