Hearty Italian White Bean Soup
Adapted from: kalejunkie.com
Bon Appetite,
Alicia Calvo, MPH, RDN, CDCES, CEDRD
This hearty vegan soup is satisfying and can make a complete meal. It can be prepped ahead of time and made quickly on a busy evening for dinner. It is rich in plant based protein, fiber, potassium, magnesium, vitamin C, iron, and zinc.
Prep time: 15 minutes Cook time 15 minutes Total Time: 30 minutes Yield 6 - 8 servings
Ingredients:
2 Tbsp. Extra Virgin olive oil
1 small onion, diced
4 garlic cloves, crushed
6 carrots, sliced into circles
6 celery stalks, diced
3-15 oz. cans of Cannellini beans, drained and rinsed
2 bay leaves
2 tsp. basil, dried
1 tsp. oregano, dried
½ tsp. red pepper flakes
6 cups vegetable broth
½ tsp. salt
¼ tsp. ground black pepper
2 cups pastina (optional)
3 cup fresh spinach
1 cup Parmesan cheese, shredded
Instructions:
1. In a large stock pot, heat oil on the stovetop over medium-low heat.
2. Sauté onion and garlic in the olive oil for 3-4 minutes.
3. Add the carrots and celery and sauté for another 10 minutes.
4. Rinse and drain cannellini beans, and add them to the pot along with the bay leaves, basil, oregano, red pepper flakes, vegetable broth, and salt and pepper.
5. Bring mixture to a boil, then reduce the heat to low. Simmer for 15 minutes.
6. Remove bay leaves and discard.
7. Add pastina and boil for 6 minutes.
8. Add in spinach and stir until wilted.
9. Portion soup and top with Parmesan cheese. Serve with crusty bread.! Enjoy
Nutrition Facts:
Serving Size: 1 1/2 - 2 cups
Calories: 400
Total Fat: 9. g
Total Carbohydrates: 57 g
Protein: 19 g
Equivalents: 5 vegetable protein, 3 vegetables,
1 starch, and 1 fat,