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White bean escarole soup

February 23, 2018

Recipe

This hearty vegetarian soup is packed with cannellini beans, sun-dried tomatoes and escarole.

Serves 4

Escarole is a member of the endive family. It's less bitter than kale or chard, and it's high in folate, fiber, and vitamins A and K.

In a large pot over medium heat, heat the oil. Add the onion, garlic and sage. Cook for 5 minutes or until onions are translucent. Add the vegetable stock, beans and tomatoes to the pot. Simmer for 20 to 30 minutes.

Transfer two-thirds of the soup to a blender or food processor and process until pureed. Stir puree back into the pot. Add the escarole, salt and pepper. Cook until escarole is wilted, about 2 minutes.

2 teaspoons olive oil
2 cups diced onions
2 teaspoons chopped garlic
2 teaspoons chopped fresh sage
2 cups vegetable stock
2 cups drained cannellini beans
1/2 cup sun-dried tomatoes
4 cups escarole, stacked, rolled and cut vertically into uniform strips
1/2 teaspoon salt
1/4 teaspoon ground black pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 203 Calories 32 g Total carbohydrate 0 mg Cholesterol 10 g Dietary fiber 3 g Monounsaturated fat Potassium 10 g Protein 0 g Saturated fat 8 ounces Serving size 603 mg Sodium 4 g Total fat