Tuscan Bean Soup

• 분량: Serves: 4–6
• 총 시간: 32 minutes

재료

1 tbsp olive oil

1 small onion, diced

3 cloves garlic, minced

2 carrots, chopped

2 celery stalks, chopped

1 tsp dried thyme

1 tsp dried rosemary

½ tsp red pepper flakes (optional)

1 (28 oz) can crushed tomatoes

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

4 cups low-sodium vegetable or chicken broth

1 bay leaf

2 cups chopped kale or spinach

1 tbsp lemon juice or red wine vinegar

Salt and black pepper to taste

Optional: ¼ cup grated Parmesan for topping

방향

Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery and sauté for 5–6 minutes until softened. Stir in thyme, rosemary, and red pepper flakes. Add crushed tomatoes, beans, broth, and bay leaf. Bring to a gentle boil, then reduce heat and simmer for 20–25 minutes to allow flavors to develop. Stir in kale or spinach and cook 3–5 minutes until just wilted. Finish with lemon juice, remove bay leaf, and season with salt and pepper. Serve warm with a sprinkle of Parmesan if desired.

Approximate Macros (per serving, 1 of 6)

Calories: ~220

Protein: ~11g

Carbs: ~34g

Fiber: ~10g

Fat: ~6g

Easy Add-Ons (still blood-sugar friendly)

Grilled chicken or turkey sausage

Extra leafy greens

A side of roasted vegetables

Whole-grain toast (½ slice) if desired