Easy White Bean Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

3 tablespoons olive oil

1 medium onion, chopped

4 medium carrots, chopped

2 celery ribs, chopped

2 tablespoons tomato paste

4 cloves garlic, minced, 4 teaspoons

1/2 teaspoon ground black pepper

1/2 teaspoon fine sea salt, plus more to taste

1/8 teaspoon crushed red pepper flakes, optional for heat

2 (15oze) cans white beans, drained and rinsed, or substitute 3 cups cooked beans

6 cups (1.4L) chicken stock or vegetable broth

3 stalks fresh thyme or use 1/2 teaspoon dried thyme

2 bay leaves

1/3 cup (127g) small dried pasta like Ancini di Pepe, orzo, or pearl couscous

4 heaped cups baby spinach or torn kale leaves without stalks

4 lemon slices

手順

Heat the oil in a stockpot or Dutch oven over medium heat. Add the onions, carrots, celery, and the tomato paste. Cook, stirring often, until the vegetables have softened and the onions are translucent, 8 to 10 minutes.

Add the garlic, black pepper, 1/2 teaspoon of salt, and the red pepper flakes. Cook, while stirring, for one minute.

Stir in the beans, broth, thyme, and bay leaves. Increase the heat to medium-high and bring the soup to a boil. Partially cover the pot with a lid, and then reduce the heat to maintain a low simmer.

Simmer for 20 minutes or until the vegetables are tender.

Add the pasta and cook for 5 minutes more. Then add the spinach or kale and cook until bright green and tender and the pasta is cooked, about 5 minutes more.

Take the pot off the heat and remove the thyme sprigs and bay leaves. Stir in the lemon slices. Taste and season with more salt and pepper. Serve. The lemon slices are not intended to be eaten but add a lovely lemon flavor to the soup.

栄養

• サービングサイズ: 1 cup
• カロリー: 196
• 脂肪総量: 6.4g
• 飽和脂肪: 0.8g
• コレステロール: 0mg
• ナトリウム: 744.1mg
• 炭水化物総量: 30g
• 食物繊維: 6.8g
• 糖質総量: 8.1g
• タンパク質: 6.9g