Mediterranean White Bean Soup with Spinach and Fresh Herbs

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 45 minutes

配料

1 bunch parsley

3 tablespoons extra virgin olive oil

1 medium yellow onion, (finely chopped)

3 large garlic cloves, (minced)

2 tablespoons tomato paste

2 large carrots, (chopped)

2 celery stalks, (chopped)

1 teaspoon Italian seasoning

1 teaspoon sweet paprika

1/2 teaspoon red pepper flakes (or Aleppo pepper, plus more for serving)

Kosher salt

Black pepper

4 cups (32 ounces) vegetable broth

2 cans Cannellini beans, (drained and rinsed)

2 heaping cups spinach

1/4 cup chopped fresh dill, (stems removed)

2 tablespoons white wine vinegar

步骤

Prep the parsley. Trim off the very bottom end of the parsley’s stems where they're often starting to brown. Discard, then pick off the leaves and set the leaves and stems in two separate piles. Finely chop them both–keeping them separate and setting aside in separate piles.

Sauté the aromatics. In a large Dutch oven, heat the olive oil over medium-high heat until the oil shimmers. Add the onions and garlic. Cook, stirring regularly, for about 3 to 5 minutes or until fragrant (adjust the heat as needed to make sure the garlic does not burn).

Add the remaining flavor-makers. Stir in the tomato paste, carrots, celery, and chopped parsley stems (do not add the leaves yet). Season with the Italian seasoning, paprika, Aleppo pepper or red pepper flakes and a big pinch of salt and pepper. Cook, stirring occasionally, until the vegetables have softened a bit, about 5 minutes.

Add the vegetable broth and the beans. Turn the heat to high to bring to a boil and allow to boil for about 5 minutes.

Simmer. Lower the heat and cover the pot part-way, leaving a small opening at the top. Simmer for about 20 minutes, or until the beans and veggies are very soft.

Partially blend for a creamier soup (optional). Use an immersion blender to blend about half the soup but do not fully puree the entire soup–some texture is essential. This step is optional and is meant to only give the soup some body.

Finish. Stir in the spinach and cover so it wilts (about 1 to 2 minutes). Stir in the reserved parsley leaves, dill, and white wine vinegar.

Serve. Ladle the soup into serving bowls and finish each bowl with a drizzle of olive oil and a pinch of red pepper flakes or Aleppo pepper. Serve.

营养

• 卡路里: 398.3 kcal
• 总脂肪: 11.4 g
• 饱和脂肪: 1.7 g
• 不饱和脂肪: 9.3 g
• 钠: 106 mg
• 总碳水化合物: 58.4 g
• 膳食纤维: 13.8 g
• 总糖: 5.4 g
• 蛋白质: 18.3 g