Garden Vegetable
and Bean Soup
- 1 1/2 cups chopped onion
1 cup sliced celery
3 medium carrots, sliced
2 teaspoons minced garlic
1 tablespoon vegetable oil
2 cans (15 ounces each) Navy beans or Great Northern beans or
3 cups cooked dry-packaged Navy beans or Great Northern beans,
rinsed, drained and divided
2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth
2 cups broccoli florets
1/2 teaspoon dried rosemary leaves
1/4 teaspoon ground thyme leaves
1 cup salad spinach
Salt and pepper, to taste
- Sauté onion, celery,
carrots, and garlic in oil in large saucepan 3 to 4 minutes.
Add 1 can beans, chicken broth, broccoli florets, and herbs to
saucepan; heat to boiling. Reduce heat and simmer until broccoli
is tender, 5 to 7 minutes.
- While soup is cooking,
process remaining beans in food processor or mash until smooth.
Stir pureed beans and spinach into soup; simmer until hot, about
2 minutes. Season to taste with salt and pepper.
Makes 6 servings (about
1 cup each).
TIP: Frozen chopped onion
and green pepper, and prepared garlic may be used. Soup can be
prepared 1 to 2 days in advance; refrigerate, covered. Soup can
be frozen up to 2 months.
Nutrient Information Per serving: Calories
242; Fat 3g; % Calories from Fat 11; Carbohydrate 40g; Folate
145mcg; Sodium 884mg; Protein 16g; Dietary Fiber 3g; Cholesterol
0mg
Recipe provided courtesy of The Bean Education
& Awareness Network.