Longevity Soup

• μερίδες: 12 servings
• χρόνος ενεργούς προετοιμασίας: 15 minutes
• συνολικός χρόνος: 55 minutes

Υλικά

2 (15-ounce) cans small white beans (rinsed and drained)

4 cups reduced-sodium vegetable or chicken broth (divided)

1 onion (finely chopped)

3 cloves garlic (minced)

2 ribs celery (chopped)

3 medium carrots (chopped)

1 to 2 cups broccoli florets (chopped)

1 to 2 cups cauliflower florets (chopped)

2 cups canned crushed tomatoes (~1, 15-ounce can)

1 (14.5-ounce) can stewed or diced tomatoes, plain or fire-roasted

1 teaspoon dried oregano

1 teaspoon dried basil

2 fresh rosemary sprigs

1 teaspoon kosher salt (plus more to taste)

2 to 3 handfuls fresh spinach leaves or kale (roughly chopped and tough stems removed)

Ground black pepper to taste

Chopped toasted nuts or seeds for garnish (optional)

Οδηγίες

In a blender, combine 1 can of the white beans with 1 cup of the broth and puree until smooth. Set aside.

Liberally coat a pot with nonstick oil spray and warm over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. Add the celery, carrots, the remaining 3 cups broth, the broccoli, cauliflower, crushed tomatoes, stewed or diced tomatoes, oregano, basil, salt, the second can of beans, and rosemary sprigs.

Give it a good stir to mix everything together. Bring to boil, then reduce heat and simmer, uncovered, for about 25 minutes.

Remove the rosemary sprigs from the pot. Add the pureed white beans from the blender, along with the spinach or kale and simmer for another 10 minutes, or until the greens wilt. Season with salt and pepper to taste and top each serving with an optional sprinkling of nuts or seeds, if desired.

Διατροφή

• Μέγεθος Μερίδας: 1 cup
• Θερμίδες: 100 kcal
• Συνολικά Λιπαρά: 0.5 g
• Ακόρεστα Λιπαρά: 0.5 g
• Νάτριο: 500 mg
• Συνολικοί Υδατάνθρακες: 20 g
• Διαιτητικές Ίνες: 6 g
• Συνολικά Σάκχαρα: 6 g
• Πρωτεΐνη: 6 g