Garlicky Spinach and White Bean Soup
- Course: Main Course
- Features: Fast, Healthy
Summary:
Given its high water content and satiety value, eating soup is a good way to control your diet, and it can help you work in lots of vegetables. Here, the beans provide plenty of fiber, a key to weight management.
Using unsalted homemade chicken broth is the best way to limit the amount of sodium when making soup.
Makes 7 1/2 cups (8 servings)
Ingredients:
- 2 teaspoons olive oil
- 1 medium onion, chopped (about 1 1/4 cups)
- 3 medium cloves garlic, minced
- 1 large carrot, peeled and cut into small dice
- 1 rib celery, cut into small dice
- 1 tablespoon flour
- 4 cups low-sodium chicken broth
- 1 14-ounce can no-salt-added diced tomatoes, with juice
- 1 15-ounce can cannellini or other white beans, drained and rinsed (or boiled and drained)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 2 cups washed, stemmed and coarsely chopped spinach leaves
- Kosher salt
- Freshly ground black pepper
Directions:
Heat the olive oil in a large saucepan over medium-high heat. Add the onion, garlic, carrot and celery; stir to coat, then cook for 6 minutes, stirring often to keep the ingredients from sticking to the bottom of the pan. The vegetables will have softened.
Add the flour and cook, stirring, for 2 minutes, then add the broth, tomatoes with their juice, beans, oregano and rosemary; bring to a boil, then reduce the heat to medium-low and cook uncovered, stirring occasionally, for 20 minutes.
Add the spinach and cook for 5 minutes, stirring to incorporate so the spinach wilts. Season with salt and pepper to taste. Serve hot.
Recipe Source:
From Alexandria nutritionist Robyn Webb.
E-mail the Food Section with recipe questions.
(Julia Ewan - The Washington Post)
