Tuscan White Bean Soup

• 份量: 6 servings
• 准备时间: 10 minutes
• 总时间: 35 minutes

配料

2 Tablespoons light olive oil

1 small onion (finely chopped)

4-5 garlic cloves (chopped)

2 celery stalks (chopped)

1 carrot (chopped)

1 Tablespoon tomato paste

1 teaspoon Italian seasoning or herbs de Provence

½ teaspoon EACH red chili flakes, salt, black pepper

2 (15 oz) cans cannellini beans or any white bean

1 (32 oz) carton low-sodium vegetable broth

2 cups kale or spinach (chopped)

Juice of 1 lemon (about 2 Tablespoons)

步骤

Heat the olive oil in a large pot over medium-high heat. Add the onion and cook for 3-4 minutes or until softened. Add the garlic and cook another few seconds then toss in chopped the celery, carrot, tomato paste, and seasoning.

Sauté for 3-4 minutes then stir in the beans and cook for about a minute or until fully coated in the sauce then add in the vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes.

Using an immersion blender, blend part of the soup to add creaminess. Alternatively, blend about ¼ of the soup in a blender then return to the soup.

Add the chopped kale or spinach to the soup and stir until wilted. (Kale will take a few extra minutes to soften). Lastly, stir in the juice of 1 lemon at the very end.

Serve this delicious soup with some freshly chopped herbs, grated parmesan, and a side of toasted crusty bread.

营养

• 卡路里: 170 kcal
• 总脂肪: 5 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 4 g
• 钠: 532 mg
• 总碳水化合物: 27 g
• 膳食纤维: 9 g
• 总糖: 2 g
• 蛋白质: 9 g